5-9-19
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 (5-3-1+)
85-85-95%
Metcon
Metcon (Time)
For Time: 15:00
100 x Double Unders
3 Rounds
20 x Hang DB SN (50/35)
10 x Ring Dips
Then
100 x Double Unders
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