10-2-20

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

10m Walking lunge

10 abmat situps

2 x 5 Kipping swings

10 Air Squats

R1- KB ankle stretch

R2- couch stretch

Weightlifting

Front Squat (5-5-5)

Metcon

Metcon (Time)

For Time

50 x Calorie Row

40 x Toes to Bar

30 x WallBall Shots

20 x Power Clean (135/95)

10 x Muscle-Ups