1-11-19

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 (Time)

Run 800 meters

Then, 10 rounds of the couplet:

10 handstand push-ups

10 single-leg squats

Then, run 800 meters
Run 800 meters

Then, 10 rounds of the couplet:

6 handstand push-ups

10 assisted single-leg squats

Then, run 800 meters