8-1-19
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- 15:00 Cap
15-12-9-6-3
Deadlift 225/155
50-40-30-20-10
Double Unders
Deadlift
https://youtu.be/op9kVnSso6Q
Double Under
https://youtu.be/-tF3hUsPZAI