Thomasville CrossFit – CrossFit
Warm-up
Warmup Jump rope 1 (No Measure)
Rotational Exercises x 10
wrist
elbow
shoulder
torso
bend and reach
hip
leg swings
ankle
2 minutes jump rope
Metcon
Lurong WOD 4 2016 (AMRAP – Rounds and Reps)
10 min. AMRAP
15 x WBS (14/10)
30 x KBS (53/35)
30 x DU
RX+ WBS (20/14), KBS (70/53), DU x 60
Scale WBS (10/10@9′), KBS (35/26), Singles x 60