4-2-19

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 (Time)

For Time

400 meter Run

18 x Bench Press (135/95)

400 meter Run

15 x Bench Press (135/95)

400 meter Run

12 x Bench Press (135/95)
Each time the athlete breaks a set of Bench Press they must run a 200-meter lap.