4-5-19
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.
Weightlifting
Deadlift (3-3-3-3-3)
80-90%
Metcon
Metcon (No Measure)
30-25-20-15-10-15
Back Extension
Ring Row
RX+ start at 30
Rx start at 25
Scaled start at 20