5-3-31

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

5 x inch worms

10 x push-ups

15 air squats

10 KB/DB DL (2x KBs or DBs)

R1- door frame chest stretch

R2- thread the needle

Metcon

Metcon (AMRAP – Reps)

5 Rounds

2:00 EMOM

100m Farmers Carry (50s/35s)

AmRAP Bench Press (BW/.75)

Rest 3:00