4/20/21

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

10m walking lunges

5 x scap retractions

5 x kipping swings

10 x tuck ups

200m run

R1- calf stretch

R2- hamstring stretch

specific warmup

2 Rounds

5 x pull-ups

10 x push-ups

15 x air squats

Metcon

Metcon (Time)

For Time

3 Rounds

25 x Pull-Ups

25 x Sit-Ups

50 x Air Squats

400m Run
RX+ You know what to do 😉