10-12-20

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

10m High Knees

10m Butt Kickers

10 x push-ups

10 x banded pull aparts

200m jog

R1- Calf Stretch

R2- Hamstring stretch

R3- Tennis Ball on middle back

Metcon

Metcon (3 Rounds for reps)

3 Rounds AMRAP

4:00 minutes

Run 400m

With the remaining time AMRAP Bench Press ( Body weight/ .75 Body weight)

2:00 rest
RX = .75BW/ .50 BW

When partnering up in this workout you may need to find a weight that comes close to you and your partners body weight or strength.