12-29-20

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 walking lunge forward

10m walking lunge backward

10 x RDL w/ KB

R1- Twisted Cross

R2- seated straddle

Weightlifting

Back Squat (10-10-10)

Metcon

Metcon (Time)

For Time

10-8-6-4-2

Goblet Squat

Kettlebell Swing

Deadlift

20m Goblet Walk ( caps off each set)
RX+ 70/53

RX 54/35