10-1-19

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)

3 Rounds

500m Row

9 x Snatch Balance (95/65)
9 x Overhead Squat

Metcon

Metcon (Time)

5 rounds for time of:

2 legless rope climbs, 15 feet

20 dumbbell snatches, alternating arms(50/35)
RX= normal rope climb