Thomasville CrossFit – CrossFit
Warm-up
https://www.youtube.com/watch?v=g-mBaHx6Gn4&feature=share
Warm-up (No Measure)
Rotational Exercises X 10s
Wrist
Elbow
Shoulder
Torso
Bend & reach
Hips
Legs
Ankle
10 reps each
Pull up
Press barbell
Squat barbell
Weightlifting
Push Press (3sets 5 resps)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups