6-17-20

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.

Gymnastics

Metcon (No Measure)

5 Rounds

10x Back Extensions

5x Chin-Ups (negative T5)

5x Bent Over Row (negative T5)

1-2 min rest

Metcon

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP

20x Abmat Sit-Ups

10m Walking Lunge

20x Plank Shoulder Taps

10m Walking Lunge