6-1-18

Thomasville CrossFit – CrossFit

Bring back those weight vests

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.

Weightlifting

Bench Press (5-5-5-5-5)

70-80%

Metcon

Metcon (AMRAP – Rounds and Reps)

Every 1 min for 10 mins do:

5 Weighted Strict Pull-ups, 20/14 lbs

5 Weighted Strict Ring Dips, 20/14 lbs