5-22-19
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- 15:00
500m Row
5x Burpee
400m Row
4x Burpee
300m Row
3x Burpee
200m Row
2x Burpee
100m Row
1x Burpee
200m Row
2x Burpee
300m Row
3x Burpee
400m Row
4x Burpee
500m Row
5x Burpee
Previous Post