12-16-20

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

10m spiderman lunge

10 x KB RDL

2 x Wall climbers

R1- Twisted Cross ( laying on back)

R2- Foam rollers (2min)

Metcon

Metcon (Time)

For Time

50 x GHDSU

40 x Kettlebell Swings (53/35)

30 x Burpee

20 x Kettlebell Swings (53/35)

10 x Handstand Push-Ups

Cool Down

Ok: ROMWOD (No Measure)

Watch and follow along with the perscribed romwod video of the day.