9-19-16


Thomasville CrossFit – CrossFit

Pre Workout

https://youtu.be/uNzlUHwqPpo

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

Metcon (Time)

100x Double Unders

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP12

10x Burpee

25x Double Under