7-9-18

Thomasville CrossFit – CrossFit

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)

Tabata Cindy negatives

20 sec work 10 sec rest

Metcon

Metcon (6 Rounds for reps)

AMREP

2 minutes: Pull-up

1 minute rest

2 minutes: Push-up

1 minute rest

2 minutes: Air Squat

1 minute rest

1 minute: Pull-up

30 seconds rest

1 minute: Push-up

30 seconds rest

1 minute: Air Squat