7-28-20

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

15 x Air Squats

10 x Abmat situps

60 seconds bike

R1 60 seconds ankle mob R/L

R2 60 seconds calf mob R/L

Gymnastics

Pistols (5×10/10)

Metcon

Metcon (AMRAP – Reps)

For Time (9:00)

50 x Calorie Bike

40 x Flutter Kicks 2:1

30 x Russian Twist 2:1

20 x V-Ups

AMRAP Toes to Bar