11-3-20

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

60 sec bike ride

2 x 5 kipping swings

10 x Air Squats

10 x ring rows

R1- Couch stretch

R2- ankle stretch w/ weight

Weightlifting

Back Squat (5-5-5)

Metcon

Metcon (Time)

For Time

2400 M Assault Bike

50 x Thrusters (45/35)

30 x Pull-ups