8-12-19
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 (2 Rounds for weight)
Total Weight
1RM Clean
1RM Jerk
Clean
https://youtu.be/EKRiW9Yt3Ps
Jerk
https://youtu.be/PsiO8lZTU2I