7-11-19
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 (Time)
For Time:
100 x Calorie Bike
75 x Calorie Row
50 x Box Jump Overs (24/20)
250M Run
Rowing
https://www.youtube.com/watch?v=S7HEm-fd534
Box Jump
https://www.youtube.com/watch?v=52r_Ul5k03g
Running
https://www.youtube.com/watch?v=SCvowNNe73A&list=RDQMjWGN4GvOIp8&index=4