1-2-20

Thomasville CrossFit – CrossFit

Happy New Year!

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 Jumping Squats

10m Spider-Man lunge

10 seconds bottom dip hold

10 seconds top dip hold

Weightlifting

Thruster (5-5-5-5-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 x WallBall shots (20/14)

12 x Kettlebell Swings (53/35)
RX+ 30/20 WBS & 70/53 KBS