1-9-20

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

TCF CrossFit Poker (No Measure)

Teams of 2 will collect cards by completing exercises for the value of the card.

Ace-10= 10 reps, all others cards are their number value in reps.

Diamonds= sit-ups

Hearts= push-ups

Club= Step-Ups

Spades= burpee

Poker Hands written up on board in class.

Metcon

Metcon (AMRAP – Reps)

5 Round AMRAP

60 second at each station

Box Jumps (24/20)

Bench Press (135/95)

V-Ups

Rest