7-6-20

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)

3 Rounds

R1-60 sec row back & arms only

R2-60 sec row legs & back only

R3-60 sec row

10 x Push- ups

10 x Box Jumps

R1 x 60 sec Single leg forward fold

R2 x 60 sec seated straddle forward fold

R3 x 60 sec abdominal stretch

Metcon

Metcon (Time)

For Time 10:00

25-20-15-10

Row Calorie

16-12-8-4

Burpee Over Rower
Alternate between movements