4-6-21

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

1:00 Row

10 x push ups

5 x scap retractions

5 x pull ups

R1- twisted cross (chest stretch)

R2- hamstring stretch

Metcon

Jackie Variation (bench/pull-up)Long (Time)

For Time

2k Row

50 x Bench Press ( 3/4 BW- 1/2BW)

30 x Pull-Ups (C2B)
Scaled

50% – 1/4BW