11-21-18

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)

Bend and Reach

Torso Rotations

Hip Rotations

Leg Swings (Front,Back,Sides)

Ankle Rotations

Cossacks

Walking lunges

Spiderman Lunge

Run, Row, Rope 2 minutes.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

25-cal. row

25 hip extensions

25 GHD sit-ups
RX = 10 x GHDSU + 15 sit-ups.

SC= 15 x cal Row, 15 Sit-ups, 15 Good mornings.