Thomasville CrossFit – CrossFit
Warm-up
Shoulder warmup A (No Measure)
Rotational exersices 10 each
wrist
elbow
shoulder
torso
hip
bend and reach
leg swings
ankle
10 x pvc dislocates
10 x pvc bent over row, slow tempo
10 x pvc behind the neck press, slow tempo
Weightlifting
push press+push jerk+split jerk (5 sets)
Metcon
Metcon (Time)
Buy-in: 20 x HSPU
then, 3 RFT
15 x SDHP ( 35/53)
10 x Toes to Bar
5 x Shoulder to Overhead (185/135)