12-18-20
Thomasville CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
60 second row
10 x tuck ups
10 x KB RDL
10 x ring rows
R1- Twisted Cross (laying on back)
R2- Foam Roller
Weightlifting
Sumo Deadlift (5-5-5)
Gymnastics
L Sit Hold 3 Rounds (3 Rounds for time)
3 Rounds
Hold an L-Sit for with knees above parallel for as long as possible.
Metcon
Metcon (Time)
For Time
21-15-9
Sumo Deadlift High Pull (95/65)
Pull-Ups (Strict)