11-12-19
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
Warm-up (No Measure)
3 rounds
15 x Kettlebell swings (heavier each round)
10 x Box Jumps ( higher each round)
Metcon
Metcon (Time)
For Time (15:00)
10/50-8/40-6/30-4/20-2/10
Deadlifts & Double Unders
RX+ 135/85-185/125-225/145-275/175-315/215
RX 95/55-135/85-185/125-225/144-275/175
Cool Down
Warm-up (No Measure)
3 Rounds
20 x Calf smashes w/ foam roller
10 x Banded hamstring stretch ( laying down)
200m light jog