9-12-16


Thomasville CrossFit – CrossFit

Pre Workout

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

Metcon

2016 Lurong Baseline L3 (Time)

2 Rounds for Time

500m row

40x Goblet Squat (53/35)

30x Wall Situp

20x Deficit Pushup

10x Strict Pullup

2016 Lurong Baseline L2 (Time)

2 rounds for time

500m row

40x Squats

30x Wall situp

20x Pushup

10x Pullup