11-25-19
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
Thruster (5-5-5-5-5)
Metcon
Jackie Variation 2 (Time)
For Time- 15:00
1000m Row
50 x Overhead Squat (45/35)
30 x Handstand Push-Ups