9-17-21

Thomasville CrossFit – CrossFit

Warm-up

Default Warm-up 3 (No Measure)

Then 3 RDS

:15 Jumping Jacks

:15 Squats

:15 High Knees

:15 Butt Kickers

Then 3 RDS

:15 Plank

:15 Superman

:15 Side Plank/L

:15 Side Plank/R

Warm-up

Warm-up (No Measure)

Pull-Up mechanics and advanced pull-up progressions

Metcon

Pull-Up Medley (AMRAP – Reps)

AMRAP

1 RM Weighted Pull-up

Rest 3:00

Max Reps Strict Pull-ups

Rest 3:00

Max Reps Kipping Pull-ups
Each # in the weighted pull-up counts as a rep

Cool Down

ROMWOD (No Measure)

Watch and follow along with the perscribed romwod video of the day.