Thomasville CrossFit – CrossFit
Pre Workout
HS progression Pt.1
https://www.youtube.com/watch?v=RB__eF62fLQ
HS Progression Pt.2
https://www.youtube.com/watch?v=MKrCwq-NhNw
Warm-up
Default Warm-Up 1 (No Measure)
10 Reps Each
Wrist Circles (ea. direction)
Elbow Circles (ea. direction)
Shoulder Circles (ea. direction)
Bend and Reach
Torso Rotations
Hip Rotations
Leg Swings (Front,Back,Sides)
Cossacks
Walking Lunge with twist
Spiderman Lunge
20x Ring Row
20x Push ups
20x PVC OHS
2 min Jump Rope, Rowing, Jog 400m
Gymnastics
Strict Pull-Ups (5 x 10)
weighted plank hold (Time)
weighted plank
Metcon
Metcon (Time)
5 RFT
7 x HSPU
250m Row