12-14-18
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 (5 Rounds for calories)
5 Rounds: Max Calories
45 sec Row: 15 sec rest
30 sec Row: 30 sec rest
15 sec Row: 45 sec rest
Rest 3 minutes
Bike Substituting for Row