9-6-16


Thomasville CrossFit – CrossFit

Pre Workout

https://www.youtube.com/watch?v=OlVMcq2kSyk

Warm-up

run warm up 1 (No Measure)

Knee to chest

Side Hurdle steps out

Side Hurdle steps in

Figure Four

Walking Lunge with twist

Walking toe touch

Side steps

High knees

Butt kickers

400m jog

Metcon

Metcon (10 Rounds for time)

10 RDS

100m x Sprint

Metcon

Metcon (Time)

5 RFT

35x Double Unders

200m Run