7-17-19

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 (AMRAP – Reps)

AMRAP 3 minutes

20 x Calorie Bike

with remaining time

AMRAP Pull-Ups

Rest 1 minute

AMRAP 3 Minutes

30 x Calorie Row

With Remaing time

AMRAP Pull-Ups

Rest 1 minute

AMRAP 3 minutes

400m Run

With Remaining time

AMRAP Pull-Ups