4/30/21

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 Spiderman lunge

10m Broad jumps

10m Inch worm

10m waking lunge with twist

R1- wrist stretch

R2- bottom of squat 2:00

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

20 x Pullups

40 x Pushups

60 x Air Squats