8-19-20

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

30 Singles

15 Air Squats

30 Sec Hollow Hold

R1 Couch Stretch

R2 Foam Roller Calfs

Weightlifting

Overhead Squat (5-5-5)

Metcon

Metcon (Time)

For Time

3 Rounds

100 x Double Unders

21 x Goblet Squats (53/35)

12 x V-Ups