10-21-19

Thomasville CrossFit – CrossFit

Athletes attempting 20.2 should arrive 10-15 minutes early and warm-up for 20.2 and be prepared to start that workout 5-10 minutes after the class begins.

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

Front Squat (3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

5 x Push-UPS

10 x Abmat Sit-ups

15x box jumps (24/20)

Metcon

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells