5-7-21

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

400m jog

15 x anchored toes to bar

3 x 3 Deadlifts

R1- hamstring stretching 2:00

R2- athlete’s choice

Metcon

Metcon (Time)

For Time

800m Run

50 x Toes to Bar

30 x Deadlift (225/155)