8-6-19
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 – Rounds and Reps)
15 Minute AMRAP
15 x 1 Right Arm Split Snatch (50/35)
15 x Pull-Ups
15 x 1 Left Arm Split Snatch (50/35)
15 x Toes to Bar
Dumbbell Snatch
https://www.youtube.com/watch?v=9520DJiFmvE
Butterfly Pull-up
https://www.youtube.com/watch?v=OenVG15QMj8
Toes to Bar
https://www.youtube.com/watch?v=_03pCKOv4l4