9-19-16


Thomasville CrossFit – CrossFit Advanced

Weightlifting

Front Squat (2-2-2)

~85-90%

CORE

core wk1A (No Measure)

SLDL: 3x8reps

reverse hyper: 2x20reps

ghd crunch: 3×10

Gymnastics

Muscle Up Transition Skill

Practice landing in the bottom of a ring dip. Practice the swing, practice the kipping pull. Pick your poison and get 5 sets of at least 3-5 reps in.