9-3-20
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)
2-3 Rounds
10 x Banded Pull aparts
10 x Bench Press
20 m Farmers Carry
R1- thread the needle
R2- supine twist
r-3 athletes option
Metcon
Metcon (Time)
For Time (7:00)
21-15-9
Bench Press (50%1RM)
100m Farmers Carry (50s/35s)
Cool Down
ROMWOD (No Measure)
Watch and follow along with the perscribed romwod video of the day.