3-27-19

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)

10 minute AMRAP

10 x Deadlift (135/95)

10 x Burpee over barbell

15 x Deadlift (185/135)

10 x Burpee over barbell

20 x Deadlift (225/155)

10 x Burpee over Barbell

25 x Deadlift (275/185)

10 x Burpee over Barbell

30 x Deadlift (315/225)

10 x Burpee over Barbell