Thomasville CrossFit – CrossFit
Pre Workout
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 tricep side bend
10 x banded pull aparts
10 x ring rows
10 x push ups
Weightlifting
Push Press (5-5-5)
Metcon
Metcon (AMRAP – Rounds)
EMOM 12 MIN. W/ALT RDS
(20/15)x Push-ups
20x KBS (53/35)