7-1-20

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

60 sec row

20 x Air Squats

10 x push ups

Stretch

R1: Couch Stretch

R2: Banded Front rack

Weightlifting

Thruster (10-10-10)

+5-20#

Metcon

Metcon (Time)

For Time 7:00

21-15-9

Row Calorie

WallBall Shots (30/20)