9-16-16


Thomasville CrossFit – CrossFit

Pre Workout

https://youtu.be/Un1PDhrU3h0

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

Weightlifting

Front Squat (1-1-1)

~95-100+% 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP12

100m Farmers Carry (53/35)

20x Wall Ball Shots (20/14)

10x Plank Row w/ Dumbbell (pick weight)