Thomasville CrossFit – CrossFit
Pre Workout
For those of you with junkie elbows.
https://youtu.be/0dgbCDtqdlI
Warm-up
Default Warm-Up 1 (No Measure)
10 Reps Each
Wrist Circles (ea. direction)
Elbow Circles (ea. direction)
Shoulder Circles (ea. direction)
Bend and Reach
Torso Rotations
Hip Rotations
Leg Swings (Front,Back,Sides)
Cossacks
Walking Lunge with twist
Spiderman Lunge
20x Ring Row
20x Push ups
20x PVC OHS
2 min Jump Rope, Rowing, Jog 400m
Weightlifting
Bench Press (1 Rep Max)
Metcon
Metcon (Time)
5RFT
5x Shoulder to Overhead (185/125)
10x Burpee