12-9-19
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
Try to finish before your class starts
Weightlifting
Kettlebell Swing (5 x 15-20)
Kettlebell Swing
Metcon
Metcon (Time)
For Time:
800m Run
50 x Deadlift (225/155)
30 x Handstand Push-Ups
RX- DL= 185/125 & HR Push-Ups
Masters
RX+ DL 185/125 & 30 x HSPU +1 mat
RX- DL 135/95 & HR Push- UPS