5-19-19

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+)

65-75-85%

+10# each month.

Metcon

Metcon (Time)

For Time- 10:00 Cap

50 x WallBall Shots (20/14)

EMOM 30x Double Unders
This workout starts out with Double Unders and at the top of every minute another 30 reps must be completed.

30# WBS is RX+