12-12-18
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 (Time)
4 rounds for time of:
100-ft. walking lunge
30 GHD sit-ups
30 pull-ups
RX= 4 rounds for time of:
100-ft. walking lunge
20 GHD sit-ups
20 pull-ups