5-19-21

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 High Knees

10m Butt kickers

10 x tuck ups

10 x push-ups

R1- calf stretch

R2- chest stretch

Gymnastics

Push-ups (5 x Max)

2 minutes rest between sets, log lowest score in any given set

Metcon

Metcon (Time)

For Time

40 x GHDSU

40 x Burpees

40 x Toes to Bar

400m Run
20/14# Weight Vest