9-5-18

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 (18 Rounds for weight)

For Weight

Weighted dip 3-2-2-1-1-1 reps

Bench press 3-2-2-1-1-1 reps

Turkish get-up 3-2-2-1-1-1 reps
Here is a clip about this WOD from HQ

https://journal.crossfit.com/article/crossfit-wod-180701