9-18-20

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)

3 Rounds

60 sec bike

2 x 5 x Kipping swings; 1 x 5 strict pull-ups; 1 x 5 Kipping pull-ups

60 seconds stretching or foam rolling

(Each Round should get more intense on the bike)

Metcon

Metcon (Time)

For Time (7:00)

21-15-9

Assault Bike Calorie

Pull-Up (C2B)

Gymnastics

Australian Pull-ups (3 x Max Reps)

Score this movement with the total reps completed in any given amount of sets. Ex. 3 x 15 would be 45 reps in the rep box

Warm-up (No Measure)

3 Rounds

10-15 x Front Raises (5/2.5)

10-15 x Side Raises (5/2.5)