Thomasville CrossFit – CrossFit
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
Metcon
Double-Unders (Max effort)
Metcon
Metcon (Time)
For Time
50-40-30-20-10
Double Unders
In between each set of double Unders perform ~20meters OH walking lunges (45/25)