9-18-18

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)

3 rounds for time of:

10 dumbbell power snatches, left arm

10 single-arm overhead squats, left arm

10 L pull-ups

10 dumbbell power snatches, right arm

10 single-arm overhead squats, right arm

10 L pull-ups

Men: 50-lb. dumbbell

Women: 35-lb. dumbbell
https://journal.crossfit.com/article/crossfit-wod-180711