1-6-20

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

10m walking lunge

10 x Air Squats

20 x Jumping jacks

Weightlifting

Front Squat (3-3-3)

Metcon

Metcon (Time)

For Time 15:00

5 Rounds

50 x Double Unders

20 x OHDB Lunge (50/35)