12-8-20

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

20m walking lunges

10 x ring rows

10x push-ups

R1- Single leg forward fold

R2- Twisted Cross

Gymnastics

Pull-Ups (Strict) 3 x Max (3 Rounds for reps)

3 sets of as many pull-ups as possible.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

10/7 x Push-ups

10m Walking Lunge

10/7 x Dips

10m Walking Lunge

Cool Down

Warm-up (No Measure)

For Fun

7 minute AMRAP

7 x Barbell Curls

7 x Front raises 5/2.5

7 x Tricep Ext w/ DB

7 x Side raises 5/2.5