7-18-19
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 in 8 minutes
10 Deadlifts (135/95 lb)
15 Barbell Burpee
15 Deadlifts (185/135 lb)
15 Barbell Burpee
20 Deadlifts (225/155 lb)
15 Barbell Burpee
25 Deadlifts (275/185 lb)
15 Barbell Burpee
30 Deadlifts (315/205 lb)
15 Barbell Burpee
35 Deadlifts (365/225 lb)
15 Barbell Burpee
Deadlift
https://www.youtube.com/watch?v=op9kVnSso6Q