6-10-20

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 Rounds

Active Hang

Bottom 1/2 pull-up

Chin over bar hang

Top half pull-ups

1:00 Assault bike

Metcon

Metcon (5 Rounds for reps)

5 Rounds

3 Minute

30/25Calorie Assault Bike

With remaining time AMRAP

Pull-ups

~ 3 minute Rest
Scale Bike

20/15