5-4-18
Thomasville CrossFit – CrossFit
Warm-up
Default Warm-Up 1 (No Measure)
10 Reps Each
Wrist Circles (ea. direction)
Elbow Circles (ea. direction)
Shoulder Circles (ea. direction)
Bend and Reach
Torso Rotations
Hip Rotations
Leg Swings (Front,Back,Sides)
Ankle Rotations
Cossacks
Walking lunges
Spiderman Lunge
Run, Row, Rope 2 minutes.
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
50 x WBS (20/14)
50 x Double Unders
40 x Box Jumps (24/20)
40 x Double Unders
30 x Burpees
30 x Double Unders
20 x Pull-Ups (C2B)
20 x Double Unders