1-21-21

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

30 jumping jacks

10 push-ups

10 sit-ups

R1- calf stretch

R2- supine twist

Weightlifting

Bench Press (5-5-5)

Metcon

Metcon (AMRAP – Reps)

3 Rounds (60 seconds each station)

Toes to Bar

Box Jumps (24/20)

Single Arm Dumbbell Push-up + Row (50/35)

Rest