Thomasville CrossFit – CrossFit
Pre Workout
https://www.youtube.com/watch?v=_Gwgm3s2EQ0
Warm-up
Default warm-up 2 (No Measure)
10-15 passes in the foam roller.
Back
Armpit
Glutes
Inner thigh
Hamstring
Quad
Outer quad
Calf
Rotational Exerxiaes x 10
Wrist
Elbow
Shoulder
Torso
Hips
Bend and reach
Leg swing
Cossacks
Ankles
Gymnastics
Pistols (10-10-10-10-10)
Metcon
Metcon (Time)
3RFT
30x wallball shots (24/20)
30x pushups
30x box jumps (24/20)