10-14-16


Thomasville CrossFit – CrossFit

Pre Workout

https://youtu.be/7TIP8eNJmMg

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

Weightlifting

Back Squat (3-3-3)

75-80% 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

EMOM12 alt RDS

10 x Pull-ups

20 x KBS (53/35)

30 x Air Squats