5-21-20

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.

Default Warm-up 3 (No Measure)

Then 3 RDS

:15 Jumping Jacks

:15 Squats

:15 High Knees

:15 Butt Kickers

Then 3 RDS

:15 Plank

:15 Superman

:15 Side Plank/L

:15 Side Plank/R

Gymnastics

Metcon (2 Rounds for reps)

2 Rounds

2 minute max reps: Rope Climbs
Rest as needed in between rounds.

Metcon

Metcon (Time)

For Time

50-40-30-20-10

Double Unders

50x Mountain Climbers (2:1)

40x flutter Kicks (2:1)

30x scissor kicks (2:1)

20x V-ups

10x Toes to Bar
Each core movement will correspond with the number of reps performed for the double Unders, for example, Round 1 is 50x Double Unders and 50x Mountain climbers.

Cool Down

ROMWOD (No Measure)

Watch and follow along with the perscribed romwod video of the day.