10/31/18

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 (AMRAP – Rounds and Reps)

3 minute rounds

3 RDS (RD1)

6 x Pull-Ups (C2B)

30 x Double Unders

Rest the remainder of time.

If you finish within the time Cap you can continue onto the next 3 RDS

Each series will increase by 1 Pull-up and 10x Double Unders
3 RDS= RX

6 X Pull-ups

1/2 Double Unders