12-13-19

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.

Gymnastics

Push-ups (3 x max reps)

60 seconds rest

Metcon

Metcon (Time)

For Time

21/7- 15/5- 9/3

Bench Press (185/115)

Rope Climb
RX- Bench Press (135/95) & Rope Climb 5-3-1