6-15-20

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)

2 Rounds

200m Jog

12x KB RDL

12x Air Squats

60 Sec Couch Stretch ea leg R1

60 Sec Pigeon Stretch ea leg R2

Weightlifting

Front Squat (5-5-5)

Metcon

Metcon (Time)

3 Rounds

400m Run

30x WallBall Shots (20/14)

30x Kettlebell Swings (53/35)