2/21/20

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

10 x Partner Push-ups w/ low five

10m wheel barrow

10 x partner anchored T2B

Gymnastics

Strict Handstand Push-up (3 x max reps)

Shoulder Press (3 x max)

45/35

Metcon

Metcon (Time)

Partner WOD

2 Rounds

75 x Calorie Bike

50 x Renegade Row (35/20)
Partners will switch on the Bike after 25 x Calories. Round 1 reps must be completed before starting Round 2.