Thomasville CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 minutes rowing
2 minutes foam rolling quads
2 minutes informed freestyle mobility
Walking Lunge with twist
Side steps
Weightlifting
Front Squat (1rm)
Metcon
Metcon (AMRAP – Rounds)
Partner WOD A
20 min AMRAP
10 x Calorie Row
15 x WBS (20/14)
15 x Kettlebell Swings (53/35)
Partners will alternate each movement.