3-4-19

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 (AMRAP – Reps)

8 minute AMRAP + 4 minute bonus

25 x GHDSU

25 x Box Jumps (24/20)

15 x Deadlift (225/155)

25 x GHDSU

25 x Box Jumps (24/20)

13 x Deadlift (275/185)

If completed under 8 minutes you’ll be awarded with another 4 minute AMRAP.

The Deadlifts will be the only things that change

Deadlift- 315/225x 11- 365/265xAMREP