3-5-19

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

2018 CrossFit Team Series WOD 6 (Time)

2 rounds for time of:

100-cal. row (total, switching every 25)

50 handstand push-ups (total)

Time cap: 20 minutes
Push- Ups and Bikes will be substituted as needed, phone a friend!