4-29-21

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

30 x jumping jacks

10 x KB RDL

10 x Russian Swings

R1- Calf Stretch

R2- Foam Roller

Metcon

Metcon (Time)

For Time 100 x Kettlebell Swings

EMOM alternating rounds

Odd: Kettlebell Swings (53/35)

Even: 50 x Double Unders
You must rest after the double unders and to complete the WOD RX you can not miss a round of Double Unders. If you miss a round of double unders then you complete the WOD at 1/2 Double Unders

Cool Down

ROMWOD (No Measure)

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