10-3016


Thomasville CrossFit – CrossFit

Warm-up

Warmup Jump rope 1 (No Measure)

Rotational Exercises x 10

wrist

elbow

shoulder

torso

bend and reach

hip

leg swings

ankle

2 minutes jump rope

Metcon

Lurong WOD 4 2016 (AMRAP – Rounds and Reps)

10 min. AMRAP

15 x WBS (14/10)

30 x KBS (53/35)

30 x DU
RX+ WBS (20/14), KBS (70/53), DU x 60

Scale WBS (10/10@9′), KBS (35/26), Singles x 60