7-21-16


Thomasville CrossFit – CrossFit

mobility

https://youtu.be/A2E3SbCUz34

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 (AMRAP – Rounds and Reps)

EMOM12 alternatin rds

Rope Climb x 2

Wall Climbers x 4

Box Jump(30/24) x 8

Gymnastics

Max Height Box Jump (Distance)

Max Height Box Jump