9-8-16


Thomasville CrossFit – CrossFit

Pre Workout

https://www.youtube.com/watch?v=xE4N6G4xJHU

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

Weightlifting

Front Squat (3-3-3)

~85%

Metcon

Metcon (Time)

For Time

30x GHDSU

30x WBS (20/14)

30x T2B

30x OHS (95/65)