7-3-18

Thomasville CrossFit – CrossFit

Coach Nick is still sick, sorry gang! 5:30AM we are sorry but thanks so much Peter for saving the day in the PM!

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.

Warm-up

Warm-up (No Measure)

3 RDS

10-20 WBS (30/20)

10-20 GHDSU

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

20 x WBS (20/14)

20 x Medball Sit-ups