12-6-20

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

10 x Ring Rows

5 x Inch Worm + push-up

10 x sit-ups

60 sec row

R1- single leg supine twist

R2- hamstring stretch

Gymnastics

Metcon (5 Rounds for reps)

5 Rounds

Max Reps : Aussie Pull-ups

Rest 2 Minutes

Metcon

Metcon (AMRAP – Reps)

EMOM 15 minutes

Dips

Sit-up & press (50/35)

Row Calorie

Rest