3-31-21

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

10m High Knee (50 reps)

10m Butt Kickers (50 Reps)

10 x Planked Shoulder taps

200m Jog

R1- Calf Stretch

R2- Hamstring stretch

Metcon

Metcon (Time)

5 Rounds

10 x Wall Walks

400m Run

Metcon

Metcon (No Measure)

3 Rounds

max reps DB curl & press

1/2 reps Is, Ts, Ys (light)

2 x Reps flutter kicks each leg

Rest
optional additional work