Thomasville CrossFit – CrossFit
Pre Workout
https://www.youtube.com/watch?v=JBHzXF-mVjY
Warm-up
Default warm-up 2 (No Measure)
10-15 passes in the foam roller.
Back
Armpit
Glutes
Inner thigh
Hamstring
Quad
Outer quad
Calf
Rotational Exerxiaes x 10
Wrist
Elbow
Shoulder
Torso
Hips
Bend and reach
Leg swing
Cossacks
Ankles
Weightlifting
Back Squat (1 Rep Max)
Metcon
Metcon (AMRAP – Reps)
EMOM 7min.
10x Hang Dumb Bell SQCL (50s/35s)