9-20-19

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

Durante Core (Time)

5 RDS

10x Hollow Rocks

10x V-ups

10x Tuck-ups

10 sec. Hollow Hold

1 Min. Rest
https://youtu.be/xlHyy7LM4fM

Metcon

Metcon (AMRAP – Reps)

10 rounds for reps of:

30 seconds of burpees

Rest 30 seconds

30 seconds of dumbbell thrusters (35/25)

Rest 30 seconds
Thruster

https://youtu.be/aea5BGj9a8Y

Burpee

https://youtu.be/TU8QYVW0gDU