Thomasville CrossFit – CrossFit
Warm-up
Any 2 parts will count Pre Warm-up
https://www.youtube.com/watch?v=hzozw2Aso3M
Warm-up (No Measure)
500m row
20 pass overs on foam roller for
upper back
quad
IT band
calf
10 thorasic extensions on foam roller
10 air squats with 3 sec pause in bottom of squat
Weightlifting
Push Press (3×5)
70%1RM
Metcon
Metcon (Time)
For Time
500 meter row
50 x Thrusters
50x Pull-ups
Rx+ 75/55 & C2B