2-19-20

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.

Gymnastics

Metcon (3 Rounds for time)

3 Rounds

Max Hold L-Sit

Rest 2 Minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP

30 x Double Unders

10m OH walking lunge (50/35)

15 x Abmat Sit-Ups

10m OH walking Lunge (50/35)