6-1-21

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

10/10 single leg deadlift w/ barbell (45/35)

10 x banded pull aparts

R1- Hamstring stretch

R2- Quad Stretch

Weightlifting

Deadlift (5-5-5-5-5)

Cool Down

ROMWOD (No Measure)

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