10-15-20

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)

Gymnastics

Metcon (3 Rounds for reps)

3 Rounds

1:00 max reps muscle-ups

2:00 Rest

Metcon

Metcon (5 Rounds for calories)

5 Rounds

30 seconds Max Calorie Assault Bike

5 minutes Rest