10-9-19

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.

Weightlifting

Shoulder Press (5-5-5)

~70-75%

Metcon

Metcon (Time)

For Time:

75x Kettlebell Swing (50/35)

75x WallBall (20/14)

75x Knee to Elbow

75x Push Press (45/35)

75x Double Unders