Thomasville CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
10 Rotations Ea.
wrist
elbow
shoulder
torso
hips
ankle
10 Reps Ea.
leg swings front,sides
spiderman lunge
air squat
2 minutes jump rope
Weightlifting
Front Squat (3-3-3)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 minutes
7x thrusters (95/65)
7x knees to elbow
21x double unders