4-15-21

Thomasville CrossFit – CrossFit

Designated Rest day for advanced athletes. special excemption for athletes who have already taken a rest day for the week.

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

1200M Bike

12 x Kettlebell Swings (russian)

5 x inch worms

R1- Twisted Cross

R2- hanstring stretch

Metcon

Metcon (Time)

For Time

2400m Bike

50 x Sumo Deadlift Highpulls (75/55)

15 x Wall Walks

Cool Down

ROMWOD (No Measure)

Watch and follow along with the perscribed romwod video of the day.