04/11/16


Thomasville CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 x pvc dislocates

10 x primal pull through

10 x samson stretch ea. leg

10 x squat and jump

2 minutes jump rope

2 minutes banded shoulder distraction ea. arm

push press+push jerk+ split jerk demo and drills

Weightlifting

push press+push jerk+split jerk (1-1-1-1-1)

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″