1/29/20

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

Metcon

Metcon (Time)

For time with partner:

100cal Assault bike

10 Alt. 1 arm DB hang clean + STOH 50/35

PARTNER A does assault bike, while PARTNER B completes 10 alt. DB hang cleans + STOH. When partner B has completed all 10 reps, make a flying switch and continue like this, until 100cal assault bike is done! You can pedal the bike only when the other partner is moving the DB.
RX+ (70/50)

Plank Race (No Measure)

Place the kettlebells in a straight line about shoulder-width apart. Two at a time, athletes race down either side of the line, maintaining a plank position at all times. Athletes must tap each kettlebell with each hand.