9-30-20

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

10 KBRDLs

10 x Banded pull aparts

200m Jog

R1/R2 Hamstring Stretch (R1- leg on post and R2 use bands for 20 reps each)

Weightlifting

Sumo Deadlift (10RM)

Metcon

Metcon (Time)

For Time

400m Farmers Carry (50s/35s)
You can not run or jog. One foot must be on the ground at all time.