Thomasville CrossFit – CrossFit
Warm-up
Warm-up shoulder+hips (No Measure)
Rotational exercises x 10s
10 x primal pull through
10 x internal & external arm rotations
walking lunge with twists
spiderman lunge
Weightlifting
Overhead Squat (3-3-3)
Metcon
jackie spin off 1 (Time)
1000 meter row
50 x overhead squat (45/35)
30 x handstand push-up