2-5-21

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)

PVC Drills

10 x Pass through

10 x reverse grip pass through

10 x Cuban press

10 x Banded pull aparts

5 x Lat retractions (pull ups)

5 x kipping swings

5 x strict pull-ups

Muscle-Up Drills

Metcon

Metcon (Time)

7 Rounds

30 X Double Unders

3 X Muscle-Ups
RX = 1 x MU each round

Scale: This can be anything from a strict ring row up to chest to bar pull-up. 2:1 singles and 1/2 rep double Unders are good ways to modify this WOD also.