6-18-20

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

Metcon (AMRAP – Reps)

5 Rounds

60 second AMRAP

Bench Press (135/95)

Double Unders

Burpees

Rest

Metcon

Warm-up (No Measure)

3 Rounds

Bear Crawl 10m

20x Jumping Jacks

10x Push-ups

10/10 Banded pull apart a over/under