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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 seconds Row

10m OH walking Lunge

10 x KB RDL

R1- Hamstring stretch

R2- Pigeon stretch

Weightlifting

Deadlift (10 RM)

Metcon

F: Metcon (Time)

For Time

50 x Turkish Get-ups (50/35)