9-25-19
Thomasville CrossFit – CrossFit
Default Warm-up 3 (No Measure)
Then 3 RDS
:15 Jumping Jacks
:15 Squats
:15 High Knees
:15 Butt Kickers
Then 3 RDS
:15 Plank
:15 Superman
:15 Side Plank/L
:15 Side Plank/R
Warm-up
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon
Metcon (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
400-m run
15 body-weight deadlifts
Time crunch 200m run & 7 rep cap.