10-22-20
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
Default Warm-up 3 (No Measure)
Then 3 RDS
:15 Jumping Jacks
:15 Squats
:15 High Knees
:15 Butt Kickers
Then 3 RDS
:15 Plank
:15 Superman
:15 Side Plank/L
:15 Side Plank/R
Warm-up (No Measure)
2 rounds
5-7 reps of each movement in WOD
2:00 Foam Rolling
Metcon
Metcon (AMRAP – Reps)
Tabata 8 x 20:10
Ring Push-Ups
Rest 1:00
Russian Twist
Rest 1:00
Dips
Rest 1:00
Flutter Kicks
Rest 1:00
Aussie Pull-Ups
Scored by lowest reps completed in each round total.