Thomasville CrossFit – CrossFit
Warm-up
Do this when you come in early for mobility points
https://www.youtube.com/watch?v=uNzlUHwqPpo
run warm up 1 (No Measure)
Knee to chest
Side Hurdle steps out
Side Hurdle steps in
Figure Four
Walking Lunge with twist
Walking toe touch
Side steps
High knees
Butt kickers
400m jog
Metcon
Metcon (5 Rounds for time)
sprint 100m
Metcon (Time)
800 meter run
1000 meter row
400 meter backwards run