6-28-18
Thomasville CrossFit – CrossFit
Technique WOD
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
Front Squat (5-5-5)
~55%
Back Squat (5-5-5)
~55%
Metcon
Metcon (3 Rounds for reps)
3 RDS
Max Unbroken WBS (20/14)
Rest 2 minutes