9-17-19

Thomasville CrossFit – CrossFit

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.

This should be completed prior to the start of class.

Warm-up

Metcon (No Measure)

400m Medicine ball a Run
Every 20-30 seconds, you get to do 5 OHS with that medball!

Warm-up (No Measure)

2 Rounds

20 x Doubles

10 x Step-ups

2 Rounds

60 second bike

10 x Toes to Bar

Metcon

Metcon (Time)

For Time

20 x Calorie Bike

40 x Toes to Bar

60 x Weighted Step-up (50/35)

80 x WallBall Shots (20/14)

100 x Double Unders
Toes to bar

https://youtu.be/_03pCKOv4l4

Double unders

https://youtu.be/82jNjDS19lg