7-31-19
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)
3 rounds for time of:
750-m row
L-sit for same time as row
Hollow Hold for same time as 2nd RD
Front Plank Hold for same time as 3rd RD
L-Sit
https://youtu.be/_HbccxgnCg0
Hollow
https://youtu.be/p7j02V1fIzU
Front Plank
https://youtu.be/Og6zTet9Mdg