5-17-19

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

Back Squat (5-5-5)

55%

Metcon

Metcon (AMRAP – Reps)

3 Round AMRAP

(1 minute each movement)

Power Clean (135/95)

Pistols

Double Unders

Rest

Recipes
Events