11-25-20

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

30 x jumping jacks

15 x KB RDLs

5 x inch worm + push ups

R1- Calf Stretch

R2- fore arm stretch

Weightlifting

Metcon (3 Rounds for weight)

Shoulder Press Total

5-3-1

Metcon

Metcon (Time)

For Time

3 Rounds

75 x Double Unders

21 x KettleBell Swings (50/35)

12 x Handstand Push-Ups