7-24-20

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)

Metcon

Metcon (Time)

WOD A:

For Time

90-60-30

Double Unders

9-7-5

Muscle-Ups

WOD B:

For Time

3 RDS

60x Double Unders

7x Muscle Ups

WOD C:

For Time

12 x Muscle

180 x Double Unders

9x Muscle Ups

Cool Down

Metcon (AMRAP – Reps)

Max Reps: no rest/ unbroken

Bench Press (30% 1RM)