9-7-16


Thomasville CrossFit – CrossFit

Pre Workout

https://youtu.be/ydoRfEXvmU8

Warm-up

Shoulder warmup A (No Measure)

Rotational exersices 10 each

wrist

elbow

shoulder

torso

hip

bend and reach

leg swings

ankle

10 x pvc dislocates

10 x pvc tricep side bend

10 x banded pull aparts

10 x ring rows

10 x push ups

Weightlifting

Push Press (5-5-5)

Metcon

Metcon (AMRAP – Rounds)

EMOM 12 MIN. W/ALT RDS

(20/15)x Push-ups

20x KBS (53/35)