12/20/19

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

Warm-up

Warm-up (No Measure)

3 Rounds

10m Walking lunge with twist

10m jumping squats (~5 reps)

10x KB RDL (WOD weight)
Kettlebells off to the side by the bay or even outside the bay door.

Weightlifting

Front Squat (1-1-1)

~90%

Being confident with heavy weight is the focus. Know your depth and strength. https://youtu.be/m4ytaCJZpl0

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

15 x WalBalls (20/14)

15 x Kettlebell swings (53/35)

200 m Run
RX+ KBS @ (70/53), & WBS (30/20)

WallBalls

https://youtu.be/fpUD0mcFp_0

Kettlebell Swing

https://youtu.be/mKDIuUbH94Q