Thomasville CrossFit – CrossFit
Pre Workout
https://www.youtube.com/watch?v=8VWOLgpasDQ
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
Push Press (3-3-3)
Weightlifting
Metcon
Metcon (Time)
3 RFT
50x Double Unders
15x Shoulder to Overhead (115/85)