2-25-20
Thomasville CrossFit – CrossFit
Warm-up
Warm up plate game (No Measure)
Athletes sit on the ground, lift their feet off the floor and pass 10# plates down to each other.
Warm-up (No Measure)
Butterfly pull-up tech.
-kipping swings & timing of kipping mechanics.
10 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
5 x Pull-UPS
10 x Front Squats (95/65)
15 x Abmat sit-ups
Cool Down
Warm-up (No Measure)
2 Rounds
1 minute quad smash ( barbell or Kb)
1 min couch stretch
1 min AB stretch