3-23-21

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

15 Air Squats

2 x 5 kipping swings

10 x Bent over Row

R1 – Front Rack stretch

R2- Couch Stretch

Metcon

Metcon (Time)

3 Rounds

15 x WallBall Shots(20/14)

15 x Pull-ups

15 x Thrusters (45/35)

2:00 Rest