1-25-21

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

10 m High knee

10m butt kickers

15 air squats

15 x lateral medball toss

R1- couch stretch

R2- calf stretch

Weightlifting

Back Squat (10-10-10)

Metcon

Metcon (Time)

For Time

4 Rounds

400m Run

30 x Wall Ball Shots (20/14)