6-2-21

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 x kettlebell halos (light)

10 x Is, Ts, Ys

20/20 x DB press (light)

30 x Jumping Jacks

R1- Calf Stretch

R2- Chest Stretch

Weightlifting

Shoulder Press (10-10-10)

Metcon

Metcon (Time)

5 Rounds

20 x Hang DB CJ (50/35)

50 x Double Unders