Thomasville CrossFit – CrossFit
Pre Workout
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
Metcon
2016 Lurong Baseline L3 (Time)
2 Rounds for Time
500m row
40x Goblet Squat (53/35)
30x Wall Situp
20x Deficit Pushup
10x Strict Pullup
2016 Lurong Baseline L2 (Time)
2 rounds for time
500m row
40x Squats
30x Wall situp
20x Pushup
10x Pullup