11/6/19
Thomasville CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Ring Muscle-Up Progressions/ Practice
1: False Grip Holds 10 sec x 5
2: Pulls x 5 x 5-7 reps
3: Transitions x 5 x 5-7 reps
4: Low Ring Muscle-Up attempts
Weightlifting
Back Squat (5-5-5-5-5)
Metcon
Metcon (Time)
For Time (5:00)
21-15-9
WallBall (20/14)
Burpee