10-20-16


Thomasville CrossFit – CrossFit

Warm-up

Warmup deadlift (No Measure)

Rotational Exercises x 10

Wrist

Elbow

Shoulder

Torso

Hips

Bend and reach

Leg swings

Ankles

Cossacks

10x goodmornings

10x hamstring stretches

10x back extensions

Weightlifting

Deadlift (5-5-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

EMOM 10 ALT RDS

10x Deadlift (225/155)

10x HSPU