1-27-20

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

10 x WallBall Toss

10 x KB RDL

1 min Foam Roller back

Weightlifting

Deadlift (10-10-10-10-10)

Metcon

Metcon (AMRAP – Reps)

5 minute AMRAP

10x Sumo Deadlift Highpull (75/55)

20 x Abmat Sit-ups