4-16-21

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 x Ring Row

10 x Tuck Ups

R1- Couch Stretch

R2-abdominal stretch

Metcon

Metcon (Time)

3 Rounds

25 x GHDSU

50 x Air Squats

5 x Rope Climbs
Scaling options

Rope Climbs- 3:1 pull ups

GHDSU- weighted situps