1-23-19

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

Metcon (Time)

50-40-30-20-10 reps for time of:

Medicine-ball cleans

Box jumps

Men: 20-lb. ball, 24-in. box

Women: 14-lb. ball, 20-in. box
Intermediate Option

40-30-20-10-5 reps for time of:

Medicine-ball cleans

Box jumps

Men: 14-lb. ball, 20-in. box

Women: 10-lb. ball, 15-in. box