8-14-20

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 x DB Rows (5/5)

10 x Ring Rows

10 x push-ups

R1- abdominal stretch

R2- foam roller

Weightlifting

Bent Over Row (10-10-10)

Metcon

Metcon (AMRAP – Reps)

2 Rounds

5 Rounds

30 sec Max reps Strict Pull-ups

30 sec Rest

5 Rounds

30 sec max reps Burpee

30 sec Rest