4-2-21

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 x Air Squats

10-15 Sit-Ups

10/10 Single leg deadlift w/ KB

10 x Overhead Squat w/ PvC (beginners on wall)

Mobility

R1- Super couch stretch

R2- Bottom squat

Metcon

Metcon (Time)

For Time

50 x GHDSU

40 x Wall Ball Shots (20/14)

30 x Toes to Bar

20 x Power Clean (135/95)

10 x Overhead Squats (135/95)