3-29-19
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)
Fight Gone Bad Style
AMREP 5 RDS
1 minute max reps at each station.
Hang Dumbbell Snatch (50/35)
WallBall Shots(20/14)
Row Calorie
1 Minute Rest