12-26-19

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
Do this before the class starts

Metcon

5 RDS Run 400m Rest 1 minute (Time)

5 Rounds for time

400m run

Rest 1 minute

Metcon

Metcon (AMRAP – Reps)

12 minute AMRAP

EMOM work rest 30:30

Chin-ups (strict)

Hollow hold (1 attempt)

Power Clean (185/115)

Abmat- sit ups
RX 135/95

Masters

RX+ 155/105

RX 95/65, jumping Negatives