3-17-21

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)

3 Rounds

200m Jog

10 x KB RDL

10 x Abmat sit-up

R1- Calf Stretch

R2- Hamstring Stretch

R3- Supine Twist

Metcon

Metcon (Time)

For Time

3 Rounds

20 x GHDSU

30 x Kettlebell Swing (53/35)

400m Run

Rest 3:00