10-4-16

Thomasville CrossFit – CrossFit

Pre Workout

https://www.youtube.com/watch?v=eveYJP1indI

Warm-up

Shoulder warmup A (No Measure)

Rotational exersices 10 each

wrist

elbow

shoulder

torso

hip

bend and reach

leg swings

ankle

10 x pvc dislocates

10 x pvc tricep side bend

10 x banded pull aparts

10 x ring rows

10 x push ups

Weightlifting

Shoulder Press (10-10-10)

~65-70%

Metcon

Metcon (Time)

21-15-9

SDHP (95/65)

HSPU