2-18-19

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.

Weightlifting

Front Squat (3 RM)

Back Off Sets:

3×3 @ 80% of daily max

Metcon

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP

3 x 20m lateral shuttle

+ 2 KettleBell Swings (70/53)
RX- 50/35 KBS

SC- 35/20 KBS or eye level swings with 53/35