9-17-18
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)
5 rounds for time of:
5 deadlifts
10 burpees
Men: 275 lb.
Women: 185 lb.
Rx= DL 225/155
SC= 135/95 & step down burpee
https://journal.crossfit.com/article/crossfit-wod-180710