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

Try to finish before your class starts

Warm-up

Warm-up (No Measure)

3 Rounds

BSQ x 10 ( BB-30%-50%)

200m jog

Metcon

Metcon (Time)

3 Rounds

10 x Back Squat (185/125)

400m Run
RX- 135/95 BSQ

Barbell will start loaded in the floor, no racks.

Cool Down

Warm-up (No Measure)

20 reps foam roller

Quads, Calf & Back

2 min couch stretch each leg