Thomasville CrossFit – CrossFit
Pre Workout
https://www.youtube.com/watch?v=xE4N6G4xJHU
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
Weightlifting
Front Squat (3-3-3)
~85%
Metcon
Metcon (Time)
For Time
30x GHDSU
30x WBS (20/14)
30x T2B
30x OHS (95/65)