9-1-16


Thomasville CrossFit – CrossFit

Pre Workout

https://www.youtube.com/watch?v=_Gwgm3s2EQ0

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

Gymnastics

Pistols (10-10-10-10-10)

Metcon

Metcon (Time)

3RFT

30x wallball shots (24/20)

30x pushups

30x box jumps (24/20)