04/20/16

Thomasville CrossFit – CrossFit

Warm-up

Any 2 parts will count Pre Warm-up

https://www.youtube.com/watch?v=hzozw2Aso3M

Warm-up (No Measure)

500m row

20 pass overs on foam roller for

upper back

quad

IT band

calf

10 thorasic extensions on foam roller

10 air squats with 3 sec pause in bottom of squat

Weightlifting

Push Press (3×5)

70%1RM

Metcon

Metcon (Time)

For Time

500 meter row

50 x Thrusters

50x Pull-ups
Rx+ 75/55 & C2B