7-2-20

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)

2-3 Rounds

10 x KB RDL

5 x hip extension

20 x banded hamstring stretch EA

Weightlifting

Deadlift (3 RM)

Weightlifting

Good Mornings (10-10-10)

Cool Down

ROMWOD (No Measure)

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