12-17-20

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 Assault Bike

10 x push-ups

20 x jumping jacks

R1- abdominal stretch

R2- seated straddle

Metcon

Death by Assault Bike Calorie (AMRAP – Reps)

EMOM

+3 x Calorie Assault Bike

Metcon

Bench Press & Box Jump AMRAP 7 (AMRAP – Rounds and Reps)

AMRAP 7

12 x Bench Press (135/95)

21 x Box Jumps Overs (24/20)