9-21-16


Thomasville CrossFit – CrossFit

Pre Workout

https://youtu.be/JBHzXF-mVjY

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 Exercises x 10

Wrist

Elbow

Shoulder

Torso

Hips

Bend and reach

Leg swing

Cossacks

Ankles

Weightlifting

Back Squat (10-10-10)

~65-70% 1RM

Metcon

Metcon (Time)

For Time

500m Row

40x WBS (20/14)

30x SDHP (75/55)

20x Med Ball Clean

10x C2B Pull-up