12-11-18
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.
Weightlifting
Deadlift (5-5-5+)
55-65-75%
+10# each month
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
15 x Kettlebell Swings (70/53)
30 x Double Unders
RX- 53/35