3-1-21

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 x push-ups

10m Walking Lunge

10 x KB RDL

R1- Couch stretch

R2- Hamstring Stretch

Metcon

Metcon (5 Rounds for reps)

5 Rounds

EMOM

Bench Press (135/95)

Medball Step-Up (20/14&24/20)

Kettlebell Swings (53/35)

Rest
RX+ 70/53 KB, 30/20 Medball, 185/125

Hold the medicine ball in front with arms wrapped around.