9-4-19

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 (5 Rounds for reps)

Single-dumbbell overhead squat

5-5-5-5-5

Bench press

3-3-3-3-3

5 attempts at a max set of double unders
Each round is scored by the total weight lifted and reps completed.

Double under

https://youtu.be/82jNjDS19lg