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10-13-16

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Thomasville CrossFit – CrossFit Advanced Metcon Metcon (Time) 2 x 200m run @ 85% effort 1 x 800m run @ easy pace 2 x 400m… Read More »10-13-16

10-13-16

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Thomasville CrossFit – CrossFit Warm-up The 7’s Warm-Up (No Measure) The 7’s Warm-Up 1. Hips only 2. Half slide – Legs only 3. Half slide… Read More »10-13-16

10-12-16

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Thomasville CrossFit – CrossFit Advanced Gymnastics Strict Pull-Ups (max x 3) Weightlifting Overhead Squat (3-3-3-3-3) ~75%1RM CORE Core Series A2 (No Measure) Back Extension 3×8… Read More »10-12-16

10-12-16

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Thomasville CrossFit – CrossFit Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups… Read More »10-12-16

10-11-16

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Thomasville CrossFit – CrossFit Advanced Metcon Back Plane (Distance) Part1. 3x500m at easy pace w. 60 sec rest, 1x400m at moderate pace 2. 60 sec… Read More »10-11-16