5-13-20

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.

Gymnastics

Dips (Max + 2x 1/2 reps)

Metcon

Metcon (3 Rounds for reps)

Tabata Assault Bike/ Rower

Rest 2 minutes (clean equipment)

Tabata Sit-ups (Abmat)

Rest 2 minutes

Tabata Hand release push-ups

Rest 2 minutes