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 Exercises x 10
Wrist
Elbow
Shoulder
Torso
Hips
Bend and reach
Leg swing
Cossacks
Ankles
Weightlifting
Back Squat (10-10-10)
~65-70% 1RM
Metcon
Metcon (Time)
For Time
500m Row
40x WBS (20/14)
30x SDHP (75/55)
20x Med Ball Clean
10x C2B Pull-up