04/07/16


Thomasville CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Rotations Ea.

wrist

elbow

shoulder

torso

hips

ankle

10 Reps Ea.

leg swings front,sides

spiderman lunge

air squat

2 minutes jump rope

Weightlifting

Front Squat (3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 minutes

7x thrusters (95/65)

7x knees to elbow

21x double unders