9-11-19

Thomasville CrossFit – CrossFit

Warm-up

run warm up 1 (No Measure)

Rotational Exercises x 10

Knee to chest

Side Hurdle steps out

Side Hurdle steps in

Figure Four

Walking Lunge with twist

Walking toe touch

Side steps

High knees

Butt kickers

400m jog

Metcon

2 Mile Run Weight vest (Time)

For Time 20:00

2 Mile Run (20/14 Vest)

Metcon (Distance)

Partner WOD Option

20 minute AMRAP

400M Run with Farmers Carry (50/35) trade off.
Athlete A will Run a 400m while Athlete B starts a 400m 1 Arm Farmers Carry. Athlete A will then run to athlete B and swith out for the Farmers Carry and Athlete B will then run back to the Box and start their 400m run. The score is the distance of Farmers Carry. Bring your own partners or be social and grab one in class.