10-22-19

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

Stiff Leg Deadlift (10-10-10-10-10)

Keep your back flat.

Metcon

Metcon (Time)

For Time (10:00)

Assault Bike (50/35)

50 x 1 Arm alt rep kettlebell swing (53/35)

30 x Ring Row