04/27/16


Thomasville CrossFit – CrossFit

Warm-up

Shoulder warmup A (No Measure)

Rotational exersices 10 each

wrist

elbow

shoulder

torso

hip

bend and reach

leg swings

ankle

10 x pvc dislocates

10 x pvc bent over row, slow tempo

10 x pvc behind the neck press, slow tempo

Weightlifting

Push Press (5-5-5)

+5# from last week

Metcon

EMOM A (AMRAP – Rounds)

Every Minute On Minute (alternating rounds)

10 x Ring Dips

10 x Toes to Bar

15 x Kettlebell Swings 53/35

Cool Down

This is done after your class is over.

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