11/7/19
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
Warm-up
Warm-up (No Measure)
3 Rounds
10m Inch Worm
15x Kettlebell swings
200m Jog (conversation pace)
Weightlifting
Behind the Neck Push Press (Snatch Grip) (5-5-5-5-5)
Metcon
Metcon (Time)
3 Rounds
400m Run
21x Sumo Deadlift High pulls (75/55)
12x Handstand Push-Ups
SumoDeadlift High Pull
https://youtu.be/gh55vVlwlQg