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.