7-17-18
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
Metcon
Metcon (AMRAP – Rounds and Reps)
Every 1 min for 10 mins, alternating between:
20/15 Row (calories)s
50 Double Unders