Tuesday 4.12.16


Thomasville CrossFit – CrossFit

Warm-up

Default Warm-Up 1 (No Measure)

10 Reps Each

Wrist Circles (ea. direction)

Shoulder Circles (ea. direction)

Bend and Reach

Torso Rotations

Leg Swings (Front,Back,Sides)

Walking Lunge with twist

Spiderman Lunge

Warm-up (No Measure)

2 minute Jump Rope

Weightlifting

Back Squat (1 rep max)

Metcon

Metcon (AMRAP – Reps)

8 min EMOM:

Air Squats

Push-Ups

Sit-Ups

Pull-Ups

Burpees

Wall Ball Shots (20#/14#)

Toes-2-Bar

Double Unders