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