7-12-18
Thomasville CrossFit – CrossFit
Warm-up
Default Warm-up 3 (No Measure)
Rotational Exercises x 10
Then 3 RDS
:15 Jumping Jacks
:15 Squats
:15 High Knees
:15 Butt Kickers
Then 3 RDS
:15 Plank
:15 Superman
:15 Side Plank/L
:15 Side Plank/R
Weightlifting
Front Squat (5-5-5+)
55-65-75%
Metcon
Metcon (3 Rounds for reps)
AMREP
Max Rep x WBS (30/20)
2 minutes rest
Max Rep x WBS (20/14)
2 minutes rest
Max Rep x WBS (14/10)