6-17-19

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.

Metcon

Metcon (2 Rounds for reps)

10 minute AMRAP

10 x Hang DB Snatch (50/35)

30 x Double Unders

3 minute Rest

10 minute AMRAP

10 x Hang DB Clean & Press (50/35)

10 x Box Jump Over
Each 10 minute AMRAP is a round. You’ll add the reps of each AMRAP together for a total score.