Thomasville CrossFit – CrossFit
Pre Workout
https://www.youtube.com/watch?v=eveYJP1indI
Warm-up
Shoulder warmup A (No Measure)
Rotational exersices 10 each
wrist
elbow
shoulder
torso
hip
bend and reach
leg swings
ankle
10 x pvc dislocates
10 x pvc tricep side bend
10 x banded pull aparts
10 x ring rows
10 x push ups
Weightlifting
Shoulder Press (10-10-10)
~65-70%
Metcon
Metcon (Time)
21-15-9
SDHP (95/65)
HSPU