10-8-18
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.
Weightlifting
Back Squat (3-3-3-3)
80-90%
Weightlifting
Thruster (3-3-3-3)
Gymnastics
Metcon (4 Rounds for time)
4 Rounds
Max time L-sit hold
60 sec rest between sets