6-25-19
Thomasville CrossFit – CrossFit
Warm-up
run warm up 1 (No Measure)
Rotational Exercises x 10
Knee to chest
Side Hurdle steps out
Side Hurdle steps in
Figure Four
Walking Lunge with twist
Walking toe touch
Side steps
High knees
Butt kickers
400m jog
Metcon
Metcon (AMRAP – Reps)
Partner WOD
20 minute AMRAP
Max Calorie Row
400m Run
Call your friend or partner with coach!
Athletes will alternate rowing and running for a max calorie count.