Thomasville CrossFit – CrossFit
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
GHD Situps (2 min max effort)
Metcon
Metcon (AMRAP – Rounds and Reps)
7min AMRAP
3x Burpee
3x Toes-2-Bar
6x Buree
6x T2B
9x Burpee
9x T2B
And so on until time runs out.