11-16-18
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 – Reps)
3 rounds of:
2 minutes of rope climbs
2 minutes of Turkish get-ups
Rest 2 minutes
Men: 15-ft. rope, 50-lb. dumbbell
Women: 15-ft. rope, 35-lb. dumbbell