9-28-18

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

2018 CrossFit Team Series Event 8 (Time)

30 synchro hanging knee-raises

40 synchro single-arm dumbbell snatches

50 synchro dumbbell box step-overs

40 synchro single-arm dumbbell snatches

30 synchro hanging knee-raises

Men’s 50 lb dumbbells

Women’s 35 lb dumbbells
https://games.crossfit.com/workouts/teamseries/2018/8?division=500&workout_type=scaled