11-21-19

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

10m Spider-Man Lunge

10 x V-UPS

20 x Jumping Jacks

Metcon

Metcon (3 Rounds for reps)

3 Rounds

Max Reps WallBall (20/14)

Rest 2 minute

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

5 x Front Squat (185/115)

10 x Toes to Bar

200m Medball Run (20/14)
RX 135/95

Masters 50+

RX+ 155/105

RX 95/65