2-3-20

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

Handstand practice 1-2minutes

30 x Jumping Jacks

10 x Toes to Bar

1 minute Foam Rolling.

Weightlifting

Push Press (3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP

11 x Push Press (115/75)

30 x Double Unders