12-30-20

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 high knees & butt kickers

5 x inch worm + push-up

10 x ring row

R1- calf stretch

R2- single leg forward fold

Weightlifting

Bench Press (1RM)

Metcon

Metcon (Time)

3 Rounds

400m Run

21 x Bent over Row (95/65)

12 x Dips