6-11-18
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.
Gymnastics
Strict Pull-Ups (5-5-5-5-5)
Weighted Pull-ups (5-5-5-5-5)
Metcon
Metcon (3 Rounds for reps)
FGB style EMOM
3 RDS: 60 seconds each
Pull-ups
Air Squats
Push-ups
Rest
RX+ 20/14