Thomasville CrossFit – CrossFit
Warm-up
Default Warm-Up 1 (No Measure)
10 Reps Each
Wrist Circles (ea. direction)
Shoulder Circles (ea. direction)
Bend and Reach
Torso Rotations
Leg Swings (Front,Back,Sides)
Walking Lunge with twist
Spiderman Lunge
Warm-up (No Measure)
2 minute Jump Rope
Weightlifting
Back Squat (1 rep max)
Metcon
Metcon (AMRAP – Reps)
8 min EMOM:
Air Squats
Push-Ups
Sit-Ups
Pull-Ups
Burpees
Wall Ball Shots (20#/14#)
Toes-2-Bar
Double Unders