5-26-21

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 knee

10m butt kickers

10 x push-ups

10/10 single leg deadlift

10 x Cat/Cow

R1- Foam rolling

R2- Supine twist (lay on your back)

Metcon

Metcon (Time)

For Time ( partner wod)

2 Rounds

100x DB bench press (50s/35s)

200m run

100x DB Deadlifts (50s/35s)

8x burpees

(20:00 time cap)

One athlete chips away at the DB while the other runs or does burpees. They switch after the run or burpees and chip away at the DB until the wod is over or 20:00.

Metcon (Time)

Solo WoD

For Time

100 x bench press (50s/35s)

200m run

100 x Deadlifts (50s/35s)

8 x burpees

any time the athletes breaks on the DBs then they perform the run or the burpees