9-2-20

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 seconds Bike

Shoulder Press x 10 (45/35)

Abmat Situps x 10

R1- Trap smashing (2×60)

R2- Abdominal stretch (60 seconds)

Metcon

Metcon (Time)

For Time

2400m Assault Bike

50 x Toes to Bar

30 x Shoulder to Overhead (135/95)