Schedule

Thomasville CrossFit – Strength Weightlifting Shoulder Press (3-3-max) 60%-70%-80% Gymnastics curl+press (10-10-10-10-10) curl a DB and press it overhead Chin-Up (12-12-12-12-12) Ring Dips (12-12-12-12-12)

Thomasville CrossFit – CrossFit Advanced core exercises A3 (No Measure) good morning 3×12 reverse hyperextension 2×15 hanging leg raise 3×12

Thomasville CrossFit – Strength Weightlifting Deadlift (5-5-max) 55-65-75% Barbell Row (10-10-10-10-10) Romanian Deadlift (10-10-10-10-10) RDL

Thomasville CrossFit – CrossFit Warm-up Default Warm-Up 1 (No Measure) 10 Reps Each Wrist Circles (ea. direction) Elbow Circles (ea. direction) Shoulder Circles (ea. direction)… Read More »9-23-16

Thomasville CrossFit – Strength Weightlifting Bench Press (5-5-max) 55-65-75% Gymnastics Push-ups (10-10-10-10-10) use deficit to increase difficulty Pull-ups (10-10-10-10-10) GHD Situps (10-10-10-10-10)