5-27-21

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

30 jumping jacks

10/10 x plank twist

30 flutter kicks

R1- calf stretch

R2- players choice

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Cool Down

ROMWOD (No Measure)

Watch and follow along with the perscribed romwod video of the day.