1-11-21

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 bike

2 x wall climbers

5-10 x push-ups

10 x situps

5 x pullups

R1- hamstring stretch

R2- lacrose ball work

Gymnastics

Push-ups (4 x 10-20 + 1 x max)

Metcon

Metcon (Time)

For Time

50 x Calorie Bike

40 x Toes to Bar

30 x Burpee

20 x Pull-ups

10 x Wall Climbers