10-19-20

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 Knee to chest

10m walking toe touch

10m high knees

10m butt kickers

R1- 200m Jog

R2- 100 Single Unders

R3- 30 x Double Unders & 200m Jog

Metcon

Metcon (Time)

3 Rounds

75 x Double Under

400m Run

Rest 2:00

Cool Down

Warm-up (No Measure)

No Score Post Wod Stretching

1:00-2:00 each movement

Single Leg Hamstring stretch (Right/Left)

Single Leg Calf Stretch (Right/Left)

Downward Dog

Pigeon Stretch Laying Down (Right/Left)