2-7-20

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.

Metcon

400m Run x 3 (3 Rounds for time)

3 Rounds

400m Run

2 minute reat

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

3 x Muscle-Ups

6 x Hang DBSN (50/35)

9 x Box Jumps (24/20)