Thomasville CrossFit – CrossFit
Pre Workout
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon
Metcon (AMRAP – Rounds and Reps)
5 RDS
AMRAP3
5x C2B Pull-up
10x Ab Mat Sit-up
15x Wall Ball Shots (20/14)
1min rest between rounds