5-1-20

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

Metcon (No Measure)

3 Rounds

10 x Goblet Squat

5/5 x Shoulder Press

100m Farmers Carry (50/50)

Metcon

Metcon (Time)

For Time

5 Rounds

20 x WallBall Shots (20/14)

15 x Kettlebell Swings (53/35)

100m Overhead Carry (53/35-50mR/50mL)