5-18-20
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)
3 min Row/Bike
3 rounds 15 seconds each movement
Jumping Jacks
Plank
Flutter kicks
Superman
Metcon
Metcon (AMRAP – Reps)
12 minute EMOM
+1 Deadlift (225/155)
+1 Handstand Push-Up
All reps of each movement must be completed before the start of the next round. A new round can be started after completed all the required reps in your current round.