2-24-21

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

5 inch worm+ pushup

10m walking lunge

15 sit-ups

R1- Twisted Cross

R2- Abdominal stretch

Gymnastics

Tabata Push-Ups (AMRAP – Reps)

8 Rounds

20 seconds AMRAP

Push-ups

10 seconds rest

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds

3:00 AMRAP

5 x Dips

5 x Toes to Bar

10 x Pistols

2:00 Rest in between rounds
pick up where you left off