8-19-19
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.
5-7 minutes
Warm-up (No Measure)
Round 1
1 min front rack stretch
1 min bottom of squat w/ plate (25/10)
Round 2
10 x Front Squat (BB)
10 x Push Press
10 x Thrusters
Round 3
3 x Sets
5 x Thruster
5 x Burpee
10-15 min
Metcon
Metcon (Time)
For Time 15:00
3Rounds
400m Run
12 x Thruster (135/95)
21 x Burpee
Thruster
https://www.youtube.com/watch?v=L219ltL15zk&t=5s
Burpee
https://www.youtube.com/watch?v=TU8QYVW0gDU
Cool Down
Warm-up (No Measure)
7 minutes
Practicing Inverted Burpee
https://www.youtube.com/watch?v=M6_nkTKhaFY
Use the wall and gymnastics mats for safety and comfort.