2-25-21

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

90 sec Row

10 x RDL ( KB/BB)

R1- Hamstring Stretch

R2- Supine Twist

Metcon

Metcon (AMRAP – Rounds)

20 Minute EMOM

20/15 Calorie Row

Rest 1:00

10 x Deadlift (225/155)

Rest 1:00