Thomasville CrossFit – CrossFit
Pre Workout
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
Weightlifting
Front Squat (1-1-1)
~95-100+% 1RM
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP12
100m Farmers Carry (53/35)
20x Wall Ball Shots (20/14)
10x Plank Row w/ Dumbbell (pick weight)