4-29-20

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.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

20 x Double Unders

10 x Weight Box Step Up (50/35)

10 x Toes to Bar

Weightlifting

Jumping Back Squat (10-10-10)

Back squat and jump
https://youtu.be/j2fNu_XZkyo