6-29-18
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
Metcon (3 Rounds for reps)
5 minute AMRAP
5x Power Clean (185/125)
10 x GHDSU
3 Minute Rest
5 minute AMRAP
5x Toes to Bar
20x Double Unders
3 Minute Rest.
5 minute AMRAP
5 x Pull-up (C2B)
15 x sit-ups.