10-23-18
Thomasville CrossFit – CrossFit
Warm-up
Default Warm-up 3 (No Measure)
Rotational Exercises x 10
Then 3 RDS
:15 Jumping Jacks
:15 Squats
:15 High Knees
:15 Butt Kickers
Then 3 RDS
:15 Plank
:15 Superman
:15 Side Plank/L
:15 Side Plank/R
Metcon
30 Muscle-Ups (Time)
30 muscle-ups for time
30 Muscle-Ups (Time)
30 muscle-ups for time
Metcon (Time)
For Time: 20 minute Cap
30 x Pull- up C2B
30 x Box Dips