4-17-19
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)
3 Rounds
9 x Turkish Get Ups (R 53/35)
9 x Turkish Get Ups (L 53/35)
3 x Rope Climb
Scale with standing sled pulls with hand over hand pulls.
Time Cap may vary depending on class.