Thomasville CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
20 x pvc dislocates
10 x primal pull through
10 x samson stretch ea. leg
10 x squat and jump
2 minutes jump rope
2 minutes banded shoulder distraction ea. arm
push press+push jerk+ split jerk demo and drills
Weightlifting
push press+push jerk+split jerk (1-1-1-1-1)
Metcon
CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″