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
Weightlifting
Clean Complex (1-1-1-1-1)
mid thigh,knee,floor
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
power cleans are acceptable