6-3-21

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)

Barbell Drills

then

2 Rounds

1:00 Assault bike

10 ring rows

1 squat clean + 2 front squats

R1- foam roller 2:00

R2- calf stretch

Metcon

Metcon (Time)

For Time

2400m Assault Bike

12 x Rope Climbs

12 x Squat Clean (BW/.75)