9-20-16


Thomasville CrossFit – CrossFit

Pre Workout

https://youtu.be/eveYJP1indI

Warm-up

Warm-up Press (No Measure)

Rotational exercises x 10

Wrist

Elbow

Shoulder

Torso

Hip

Bend & reach

Leg swings

Ankle

Cossack

PVC pass through

PVC press

Push-ups

Weightlifting

Push Press (1-1-1)

Metcon

Metcon (Time)

21-15-9

KBS (53/35)

HSPU
RX+ 70/53 & deficit HSPU