CrossFit – Sat, Aug 13
Thomasville CrossFit – CrossFit
Metcon
Metcon (Time)
For Time
21-15-9
Bench Press (.75 BW)
Power Clean (.5 BW)
Default Warm-Up 1 (No Measure)
10 Reps Each
Wrist Circles (ea. direction)
Elbow Circles (ea. direction)
Shoulder Circles (ea. direction)
Bend and Reach
Torso Rotations
Hip Rotations
Leg Swings (Front,Back,Sides)
Ankle Rotations
Cossacks
Walking lunges
Spiderman Lunge
Run, Row, Rope 2 minutes.
This should be completed prior to the start of class.