12-28-20

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

3-5 kipping swings/ ring row/pull-ups

3-5 Clean and Press

Metcon

Metcon (Time)

For Time

5 Rounds

50 x Double Unders

10 x Pull-Ups

5 x Ground To Overhead (135/95)