4-25-19

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

Durante Core (Time)

” Durante Core ”

5 rds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec. Hollow Hold

– Rest 1 min –

Cool Down

ROMWOD (No Measure)

Watch and follow along with the perscribed romwod video of the day.