8-26-16


Thomasville CrossFit – CrossFit

Pre Workout

https://youtu.be/Xl9cSoJdoGg

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (AMRAP – Rounds and Reps)

5 RDS

AMRAP3

5x C2B Pull-up

10x Ab Mat Sit-up

15x Wall Ball Shots (20/14)

1min rest between rounds