4-28-21

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 Lunge

5 x inch worms

15 x Air squats

10m Bear crawl

R1- quad stretch

R2- lacrosse ball work upper back

Metcon

Metcon (Time)

5 Rounds

100m Single Arm Farmers Carry (50/35)

10m Bear Crawl

10x Step-ups (24/20)(50/35)

10m Bear Crawl
RX+ 20/14 weight vest