8-30-16


Thomasville CrossFit – CrossFit

Pre Workout

HS progression Pt.1

https://www.youtube.com/watch?v=RB__eF62fLQ

HS Progression Pt.2

https://www.youtube.com/watch?v=MKrCwq-NhNw

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

Gymnastics

Strict Pull-Ups (5 x 10)

weighted plank hold (Time)

weighted plank

Metcon

Metcon (Time)

5 RFT

7 x HSPU

250m Row