Thomasville CrossFit – CrossFit
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 minute
5x Deadlift (185/125)
4x Hang Clean
3x Front Squat
2x Shoulder to Overhead
1x Ground to Overhead