6-16-20

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

250m Row

2 x Wallclimbers

60 sec R/L banded stretches

Weightlifting

Split Jerk (1-1-1-1-1)

Metcon

Metcon (Time)

For Time

500m Row

25x Handstand Push-ups

25x Toes to Bar
7:00 Time Cap

Target Time 3:00-5:00