10-17-19

Thomasville CrossFit – CrossFit

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
https://youtu.be/VW42KKmjEZY

Warm-up

Metcon (No Measure)

3 Rounds

10 x Sumo Deadlift KB

10 x Cal Row

10m OH walking lunge (45/25)

Metcon

Metcon (3 Rounds for reps)

3 Rounds

3 minute AMRAP

400m Run

AMRAP Deadlift (275/205)

Rest 2 minutes

Cool Down

Metcon (No Measure)

3 Rounds

45 Sec Left side plank

15 sec rest

45 seconds right side plank

15 sec rest

15 x DB Row (50/35)R/L