3-10-20

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.
Add in jump rope tech

Gymnastics

Metcon (AMRAP – Reps)

5 Rounds

Max pull-ups (strict)

20-30 sec hollow hold

2 minute rest
This workout is scored by lowest reps completed in any round

Metcon

Metcon (Time)

For Time

50/25- 40/20- 30/15- 20/10-10/5

Double Unders

Toes to Bar