Thomasville CrossFit – CrossFit
Warm-up
Warmup Jump rope 1 (No Measure)
Rotational Exercises x 10
wrist
elbow
shoulder
torso
bend and reach
hip
leg swings
ankle
2 minutes jump rope
Weightlifting
Back Squat (3-3-3)
Metcon
Metcon (AMRAP – Rounds and Reps)
15.3 Reverse 14min AMRAP
100 x double unders
50 x wall ball shots (20/14)
7 x muscle-ups