11-12-20

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)

3 Rounds

10m broad jumps and squat

10m walking lunges

60 sec bike

10 x KB SDLHP

Metcon

Metcon (AMRAP – Reps)

3 Rounds

AMRAP 60 seconds each station

WallBall Shots (20/14)

Sumo Deadlift High Pull (75/55)

Box jumps (24/20)

Abmat Sit-Ups

Bike Calorie

Rest