1-7-21

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 Row

20 Sec plank hold

10 KB RDL

R1- Chest Stretch

R2- Hamstring

Weightlifting

Bench Press (20 RM)

Metcon

Metcon (Time)

Fo Time

1K Row

50 Kettlebell Swings (53/35)

30 Push-Ups