Active Recovery Day

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

1:00 Row

1:00 Bike

1:00 jump rope

10 reps each

Devils Press

Wall Ball Shots

Metcon

Metcon (No Measure)

2 Rounds

20 Calorie Row

5/5 Single Arm Devils Press

Rest 3 minutes

2 Rounds

20 Calorie Bike

50 Double Unders

Rest 3:00

2 Rounds

10 x Burpee over Medball

20 x WallBall Shots

Cool Down

ROMWOD (No Measure)

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