7-1-19
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
The Bear Complex (5 Rounds for weight)
5 Rounds
7 unbroken sets of
1 x Power Clean
1 x Front Squat
1 x Push Press
1 x Back Squat
1 x Push Press
This workout is scored by total weight