7-24-18
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 (Time)
Partner WOD
For Time: 12:00
100 x Double Unders
80 x Kettlebell swings (53/35)
60 x Box Jumps (24/20)
40 x Toes to Bar
20 x Handstand Push-ups
-AND-
Row Calories