4-22-19
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
Back Squat (5-5-5+)
65-75-85% for each set based on 90% of your 1RM. You’ll do a max rep set at 85% trying to set a max rep PR.
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#