8-26-20

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

run warm up 1 (No Measure)

Rotational Exercises x 10

Knee to chest

Side Hurdle steps out

Side Hurdle steps in

Figure Four

Walking Lunge with twist

Walking toe touch

Side steps

High knees

Butt kickers

400m jog

Try to finish before your class starts

Metcon

Metcon (Time)

For Time

Run 1 mile

Rest 2 minutes

Run 800 meters

Rest 2 minutes

Run 400 meters
RX+ Vest

Cool Down

Warm-up (No Measure)

Collect 2 minutes in each pose

Single leg forward fold right

Single leg forward fold left

Supine Twist Right

Supine Twist Left

Pigeon Right

Pigeon Left

1-Mile Run (Time)

Max Effort 1-Mile Run

1 Mile Run (Time)

Max Effort

1 Mile run