12-16-19

Thomasville CrossFit – CrossFit

Metcon

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.

Metcon

Death By “Calorie Row” (Calories)

EMOM

+3 Calorie Row

Rest remainder of time.
RX- +2 Calorie Row

Metcon

Metcon (AMRAP – Rounds and Reps)

3 rounds

3 minute AMRAP

3 x KB Clean (53/35)

6 x KB Push Press (53/35)

9 x KB Front Squat (53/35)

Rest 1 minute
After each round of rest, pick up where you left off in the workout.

Rx- KB (35/25) or use DB