4-26-21

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)

3 Round Warm-up

(a new movement each round)

2:00 Row, 2:00 Bike, 400m Run

R1- Hamstring

R2- Quad

R3- Calf

Metcon

Metcon (Time)

For Time

3k Bike

2K Row

1 Mile Run