6-25-20

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

10m High knees

10m butt kickers

50m Jog forwards

50m Jog backwards

60 sec calf Stretch each R1

60 sec hamstring stretch R2

Then

400m run

Metcon

2 Mile Run Weight vest (Time)

For Time 20:00

2 Mile Run (20/14 Vest)

2 mile run (Time)

For time run 2 miles

Cool Down

ROMWOD (No Measure)

Watch and follow along with the perscribed romwod video of the day.