13-11-20

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

250m Row

10 x push-ups

60 sec Mobility ( Foam Roller and Pigeon stretch )

Weightlifting

Overhead Squat (2-2-2-2-2)

Metcon

Metcon (Time)

For Time

1000m Row

50 x WallBalls (20/14)

25 x Ring Dips