04/14/16


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

Weightlifting

Clean Complex (1-1-1-1-1)

mid thigh,knee,floor

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
power cleans are acceptable