8-22-16


Thomasville CrossFit – CrossFit

Pre Workout

For those of you with junkie elbows.

https://youtu.be/0dgbCDtqdlI

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

Weightlifting

Bench Press (1 Rep Max)

Metcon

Metcon (Time)

5RFT

5x Shoulder to Overhead (185/125)

10x Burpee