8/28/2018
Thomasville CrossFit – CrossFit
Warm-up
Default warm-up 2 (No Measure)
10-15 passes in the foam roller.
Back
Armpit
Glutes
Inner thigh
Hamstring
Quad
Outer quad
Calf
Rotational Exercises x 10
Wrist
Elbow
Shoulder
Torso
Hips
Bend and reach
Leg swing
Cossacks
Ankles
Weightlifting
Back Squat (2-2-2-2-2-2-2-2-2-2)
~90%
Metcon (10 Rounds for weight)
Back Squat: 2-2-2-2-2-2-2-2-2-2