6-8-18
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
2018 Master’s Online Qualifier WOD 1 (Time)
For time: 10 Min cap
4 Thrusters, 135/95 lbs
1 Rope Climb, 15 ft
8 Thrusters, 135/95 lbs
2 Rope Climbs, 15 ft
12 Thrusters, 135/95 lbs
3 Rope Climbs, 15 ft