12-04-18

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:

Max reps of strict pull-ups

Max reps of shoulder presses, 115 / 75 lb.

Max-calorie row in 20 seconds

Max L-sit hold for time

Start a clock and begin an attempt at each exercise every 3 minutes.
3 rounds of:

Max reps of strict pull-ups

Max reps of shoulder presses, 95 / 65 lb.

Max-calorie row in 20 seconds

Max L-sit hold for time