5-15-19
Thomasville CrossFit – CrossFit
Warm-up
Default Warm-up 3 (No Measure)
Rotational Exercises x 10
Then 3 RDS
:15 Jumping Jacks
:15 Squats
:15 High Knees
:15 Butt Kickers
Then 3 RDS
:15 Plank
:15 Superman
:15 Side Plank/L
:15 Side Plank/R
Metcon
Metcon (Time)
For time:
50 x Calorie Row
40 x Wall Ball Shots (20/14)
30 x Weighted Abmat Sit-up (35/20)
20 x Burpee Box Jump (24/20)
Cool Down
ROMWOD (No Measure)
Watch and follow along with the perscribed romwod video of the day.