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