2-18-21

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

90 seconds Assault Bike

10 x KB RDLs/ Kettlebell swings

10 x Ring Rows

120 sec foam roller

R1- Tennis Ball an upper back

R1- Seated straddle

Metcon

Metcon (Time)

For Time

2400m Assault Bike

42 x DB Power Snatch (50/35)

24 x Strict Pull-Ups

Cool Down

Foam Roller 10 Minutes (No Measure)

set up a clock and spend 10 minutes rolling around on a foam roller.