9-15-16


Thomasville CrossFit – CrossFit

Pre Workout

https://www.youtube.com/watch?v=8VWOLgpasDQ

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

Push Press (3-3-3)

Weightlifting

Metcon

Metcon (Time)

3 RFT

50x Double Unders

15x Shoulder to Overhead (115/85)