8-21-20

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 Assault bike

5 x Kipping swings

5 x Glute Bridge

5 x Kipp into glute bridge

5 x Pull-ups

Metcon

Metcon (Time)

For Time (7:00)

21-15-9

Assault Bike Calorie

9-7-5

Muscle-Up