8-29-16


Thomasville CrossFit – CrossFit

Pre Workout

https://www.youtube.com/watch?v=JBHzXF-mVjY

Warm-up

Default warm-up 2 (No Measure)

10-15 passes in the foam roller.

Back

Armpit

Glutes

Inner thigh

Hamstring

Quad

Outer quad

Calf

Rotational Exerxiaes x 10

Wrist

Elbow

Shoulder

Torso

Hips

Bend and reach

Leg swing

Cossacks

Ankles

Weightlifting

Back Squat (1 Rep Max)

Metcon

Metcon (AMRAP – Reps)

EMOM 7min.

10x Hang Dumb Bell SQCL (50s/35s)