1-6-21

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 sec assault bike

10/10 medball side throws

10 goblet box squats

R1 – pigeon stretch

R2- ankle stretch

Weightlifting

Wall Balls (4 x 15-20 + 1 x max reps)

Using a medicine ball, squat and throw the medicine ball to a target.

Metcon

Metcon (AMRAP – Rounds and Reps)

EMOM 10

30 x Double Unders

10 x Goblet Squats (53/35)