8-6-20

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)

2 Rounds

60 sec Row

10 x push ups

10 x sit-ups

R1- Foam Roller (Backs)

R2- Foam Roller ( whatever hurts)

Weightlifting

Bent Over Row (10-10-10)

Metcon

Metcon (AMRAP – Reps)

3 Rounds

60 seconds each movement

AMRAP

Bench Press (135/95)

Abmat Situps

Row Calorie

Rest