10-21-20

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 lunges Forward

10m walking lunges backwards

20 x alternating tuck up elbow taps

20 x Partner WallBall squat & throw

R1- Couch Stretch 60sec L/R

R2- Pigeon Stretch

Weightlifting

Back Squat (5-5-5)

65-70%

Metcon

Metcon (AMRAP – Reps)

EMOM

3 Rounds 60 seconds each movement

WallBall Shots (20/14)

V-Ups

Row Calorie

Rest