8-7-18
Thomasville CrossFit – CrossFit
Warm-up
run warm up 1 (No Measure)
Rotational Exercises x 10
Knee to chest
Side Hurdle steps out
Side Hurdle steps in
Figure Four
Walking Lunge with twist
Walking toe touch
Side steps
High knees
Butt kickers
400m jog
Metcon
Metcon (3 Rounds for time)
For Time:
1 mile run
Rest 3:00
800 meter run
Rest 2:00
400 meter run
RX+ 20/14 weight vest.