9-14-16


Thomasville CrossFit – CrossFit

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

GHD Situps (2 min max effort)

Metcon

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

3x Burpee

3x Toes-2-Bar

6x Buree

6x T2B

9x Burpee

9x T2B

And so on until time runs out.