12-23-20

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 seconds Assault Bike

10m banded lateral walk (right)

10m banded lateral walk (left)

R1- ankle stretch

R2- couch Stretch

Weightlifting

Back Squat (5-5-5)

Metcon

Metcon (Time)

For Time

2400m Assault Bike

50 x Hang power Clean (75/55)

30 x Front rack lunge (15/15)