10-1-18
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
CrossFit Team Series Event 7 (Weight)
1-rep-max* each of:
Deadlift / hang clean / hang clean and jerk
*Official weight recorded in pounds
Time cap: 10 minutes
Tiebreak: None