11-17-20

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

5 x inch worm + push-up

5 x ring rows

20 x jumping jacks

R1- Calf stretch

R2- chest stretch

R3- tennis ball mid back/ shoulder blades

Metcon

Metcon (Time)

For Time

100 x Bench Press (135/95)

Every break on the bench perform 50 x Double Unders