1-2-19

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

Optimus Prime (AMRAP – Reps)

7 minute AMRAP

Wall Ball Shots (20/14)

5 x Deadlifts (225/155) at the top of each minute
Your score is the total reps of WBS completed plus all the deadlifts. your first set of 5 DL starts at 1:00