8-2-19
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 20:00
21-15-9
One Arm DBSQ Snatch Right (50/35)
One Arm DBSQ Snatch Left (50/35)
Strict Pull-Up
DB SQSN will start from the hang.