8-7-20

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

10 Air Squats

10 KB RDL

10 Step Ups

R1 Pigeon Stretch (60)

R2 Foam roller legs (60)

Weightlifting

Overhead Squat (5-5-5)

Metcon

Metcon (Time)

For Time

50 x WallBall Shots (20/14)

50 x Kettlebell Swings (53/35)

50 x Weighted Box Step Overs (50/35 DB)
RX+ 70/50 KB/DB & 30/20 WBS