7-16-18

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

CF Open 17.1 CJ Variation (Time)

For Time: 20 min Cap

10 x DBCJ (53/35)

15 x BBJO (24/20)

20 x DBCJ (53/35)

15 x BBJO (24/20)

30 x DBCJ (53/35)

15 x BBJO (24/20)

40 x DBCJ (53/35)

15 x BBJO (24/20)

50 x DBCJ (53/35)

15 x BBJO (24/20)
BBJO= burpee box jump over

Scaling: step-up/over

DB