1-16-20

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

GHDSU x 5-10

Dip hold practice 1-2min

Jump Rope 20-30

Metcon

Metcon (Time)

For Time 20 minute

100 x Double Unders

18 x Muslce-UPS

100 x Double Unders

15 x Muscle- ups

100 x Double Unders

12 x Muscle-Ups