5-3-19
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)
For Time
10 x Thruster (135/95)
50 x Double Unders
8 x Thruster
40 x Double Unders
6 x Thruster
30 x Double Unders
4 x Thruster
20 x Double Unders
2 x Thruster
10 xDouble Unders