4-24-19
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
Shoulder Press (5-5-5+)
65-75-85% of 90%1RM
Metcon
Metcon (Time)
For Time
400m Run
15 x Push Press
15 x Pull-ups
400m Run
12 x Push Press
12 x Pull-ups
400m Run
9 x Push Press
9 x Pull-ups
RX- 135/95