7-18-16

Thomasville CrossFit – CrossFit

Warm-up

Default Warm-Up 1 (No Measure)

10 Reps Each

Wrist Circles (ea. direction)

Elbow Circles (ea. direction)

Shoulder Circles (ea. direction)

Bend and Reach

Torso Rotations

Hip Rotations

Leg Swings (Front,Back,Sides)

Cossacks

Walking Lunge with twist

Spiderman Lunge

20x Ring Row

20x Push ups

20x PVC OHS

2 min Jump Rope, Rowing, Jog 400m

Metcon

Metcon (4 Rounds for time)

ERFT

Row (500m)

Run (400m)

Double Under x 50

Rest 3 minutes

Metcon (3 Rounds for time)

3ERFT

Row (500m)

Run (400m)

Double Under x 50

Rest 3 minutes