4-22-21

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

R1- Calf Stretch

R2- Foam Rolling

30 jumping jacks

20 Plank shoulder taps

10m spiderman lunge

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Rounds (EMOM)

2:00

50x Double Unders

3 x Wall Walks

Rest remaining time

Cool Down

ROMWOD (No Measure)

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