6-20-19
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
Shoulder Press (5-5-5+)
Weightlifting
Split Jerk (1-1-1-1-1)
Cool Down
Metcon (No Measure)
OTM 10 Rounds
30 seconds Plank hold DB transfer
60 seconds Rest.