4-30-19

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 (3-3-3+)

70-80-90%

Metcon

Metcon (Time)

For Time (15:00)

800m Run

15 x Strict Handstand Push-Ups

400m Run

12 x SHSPU

200m Run

9 x SHSPU