12-14-20

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 sec. Row

5 x Inch worm + Pushup

10 x Shoulder Press ( getting ready for WOD)

R1- Lacrose ball on traps

R2- banded overhead stretching

Metcon

Tabata Row (Distance)

8 intervals

20 seconds of work : 10 seconds of rest

Metcon

Metcon (Time)

For Time

1000m Row

50 x Shoulder to Overhead (95/65)

30 x Push-Ups