8-20-18

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)

For Time:

4 Rounds

15 x Toes to Bar

30 x Thrusters (65/45)

45 x Double Unders
Rx

15 x Weighted knee tucks (35/25)

30 x Thrusters (45/35)

25 x Double Unders

Sc

15 x Abmat Sit-Ups

30 x WBS (20/14)

45 x Single Unders