12-22-20

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

30 x Jumping Jacks

5/5 x Spider-Man lunge

10 x Push-Ups

R1-calf stretch

R2- foam rolling

Metcon

300 Double Unders & Bench Press + 1 (Time)

For Time (15:00)

300 x Double Unders

+1 x Bench Press (135/95)

( perform bench on each break of the rope)
RX+ 500 x Double Unders

& BW/.75 Bench Press #

Scaling:

1. No penalty for breaks but + 1 bench every 50/25 doubles

Cool Down

Bands & Barbells Pump (AMRAP – Reps)

Round AMRAP (1:00/:30)

5 Rounds

20 x Banded Tricep push down

With remaining time AMRAP Shoulder Press (75/55)

20 x Banded Curls

With remaining time AMRAP Barbell Row (75/55)