5-28-19

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

Deadlift (3-3-3+)

70-80-90%

+10#

Metcon

Metcon (2 Rounds for reps)

5min AMRAP

20x Kettlebell Swing (53/35)

10 x Box Jump(24/20)

3 Minute Rest

5min AMRAP

10 x Sumo Deadlift HighPull (75/55)

20 x Unbroken Double Unders