10-19-16


Thomasville CrossFit – CrossFit

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

Metcon

Double-Unders (Max effort)

Metcon

Metcon (Time)

For Time

50-40-30-20-10

Double Unders

In between each set of double Unders perform ~20meters OH walking lunges (45/25)