6-5-19
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.
Gymnastics
Weighted Pull-ups (1-1-1)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
6x Strict Pull-Ups
9 x Burpee
12 x Anchored Toes to Bar