2-15-19

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)

For Time: 20 minutes

25 x Shoulder Press (95/65)

400m Run

25 x Push Press (135/95)

400m Run

25 x Push Jerk (185/125)

400m Run
RX- 75/55- 95/65-135/95

SC- 45/35- 75/55-95/65 & 200m run if needed.