4-14-21

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

10 pushups

20 jumping jacks

10 kipping swings

R1- Twisted Cross

R2- thread the needle

Metcon

Bench & DB Row Pump WOD (6 Rounds for reps)

AMRAP

3 Rounds

Max Reps Bench Press (BW/.75BW)

Max Reps Push-ups (60 seconds)

Rest 2:00 after each round

Then…

3 Rounds

Max Reps Pull-Ups (strict)

Max Reps Renegade Row (35/20)( 60 seconds)

Rest 2:00 after each round