7-21-20
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
Weightlifting
Front Squat (3-3-3)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
10+1 WallBall Shots (20/14)
10+1 Row Calorie
10+1 Toes to Bar