Thomasville CrossFit – CrossFit
Pre Workout
Warm-up
Warm-up Press (No Measure)
Rotational exercises x 10
Wrist
Elbow
Shoulder
Torso
Hip
Bend & reach
Leg swings
Ankle
Cossack
PVC pass through
PVC press
Push-ups
Weightlifting
Push Press (1-1-1)
Metcon
Metcon (Time)
21-15-9
KBS (53/35)
HSPU
RX+ 70/53 & deficit HSPU