10-3-18
Thomasville CrossFit – CrossFit
Warm-up
Default warm-up 2 (No Measure)
10-15 passes in the foam roller.
Back
Armpit
Glutes
Inner thigh
Hamstring
Quad
Outer quad
Calf
Rotational Exercises x 10
Wrist
Elbow
Shoulder
Torso
Hips
Bend and reach
Leg swing
Cossacks
Ankles
Metcon
Metcon (Time)
For time:
100 Double Unders
25 Burpee
25 Push Press, 95/65 lbs
— then —
2 rounds of:
60 Double Unders
15 Burpee
15 Push Press, 95/65 lbs
— then —
3 rounds of:
40 Double Unders
10 Burpee
10 Push Press, 95/65 lbs