10-22-18

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)

5 rounds for time of:

5 dumbbell hang squat snatches, left arm

5 dumbbell hang squat snatches, right arm

5 dumbbell thrusters

200-m run

Men: 50-lb. dumbbells

Women: 35-lb. dumbbells
RX= DB 35/25

SC= DBPSN 35/25