7-30-18
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
Metcon (Time)
3 RFT (12:00)
25 x Deadlifts (225/155)
Bike 1k/ Row 500m
Rx- 185/125 DL
SC- 20 x DL 135/85, Row 500m