12-30-19

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

10 x Symmetry CrossOver

20m OH walking Lunge

30 x Jumping Jacks

Weightlifting

Shoulder Press (5-5-5-5-5)

Metcon

Metcon (Time)

For Time 10:00

200 Double Unders

100 R/L DB Push Press (50/35)

50 DB box step up (24/20)
RX-

100 x Double Under

DB @ (35/20)