7-2-19
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
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Rounds
3 minute AMRAP
5 x Toes to Bar
10 x Box Dips
20m Walking Lunge
1 minute Rest