12-2-20

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 seconds assault bike

10 x RDL

10 x Ring rows

R1- Twisted cross

R2- Couch stretch

Weightlifting

Good Mornings (10-10-10)

Metcon

Metcon (Time)

For Time

2500 Assault Bike

50x Hang DB Squat Clean (50/35)

25 x Chin-Ups