1-30-20

Thomasville CrossFit – CrossFit

run warm up 1 (No Measure)

Rotational Exercises x 10

Knee to chest

Side Hurdle steps out

Side Hurdle steps in

Figure Four

Walking Lunge with twist

Walking toe touch

Side steps

High knees

Butt kickers

400m jog

Try to finish before your class starts

Warm-up

Warm-up (No Measure)

Strict Pull-Ups x 10

Turkish Get-UPS x 10 (5/5)

800m Run ( 40 x strikes slow, 20 x strikes fast)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cool Down

Warm-up (No Measure)

3 Rounds

2 x L/R Turkish Get-Up

20 x Torso Push-Ups

2 minutes Static stretch (Calf, hamstring, Quad)