4-12-19

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)

3 AMRAPs in 16 Minutes

4 minute AMRAP

5 x Pull-Ups

10 x Abmat Sit-ups

2 minute rest

4 minute AMRAP

10 x Toes to Bar

20 x Box Jumps (24/20)

2 minute Rest

4 minute AMRAP

15 x Kettlebell Swings (53/35)

30 x Double Unders