11/5/19

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.

Metcon

Metcon (AMRAP – Reps)

19 Minute EMOM

Max Reps: Bench Press (185/125)

Max Reps: Toes to Bar

Max Reps: Calorie Row/Bike

Rest
Scaled

Bench (135/85)- (95/65)

Abmat Sit-up