2-17-20

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)

2 Rounds

30 x Air Squats

60 sec front rack stretch

20 x KB RDL

60 sec figure 4 front rack stretch

10 x Medball Clean

60 sec figure 4 front rack stretch.

Weightlifting

Front Squat (7-7-7)

Metcon

Metcon (Time)

For Time 15:00

50 x Cal Row

50 x Wall Balls (20/14)

50 x SDHP (45/35)

50 x Thrusters (45/35)