5-8-18

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

2 Minutes: GHDSU (AMRAP – Reps)

AMRAP: GHDSU

Metcon

Metcon (2 Rounds for reps)

7 minute AMRAP

5x Toes to Bar

10 x Burpees

3 minutes Rest

7 minute AMRAP

15 x KBS (53/35)

30 x Double Unders

Cool Down

ROMWOD (No Measure)

Watch and follow along with the perscribed romwod video of the day.