6-15-21

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

2:00 Bike &/or Row

10 x scap retractions (2×5)

10 x kipping swings (2×5)

10 x KB RDL

R1- Supine Twist

R2- Foam rolling

Gymnastics

Strict Pull-Ups (3 max sets)

Metcon

Metcon (AMRAP – Reps)

Partner WOD

15 minute AMRAP

100 x Aussie Pull-Ups

15 x Calorie Row on Breaks

100 x Kettlebell Swings (53/35)

15 x Calorie Bike on Breaks
One person works while the other rests. Athlete 1 starts with Aussie pull-ups or ring rows and performs AMRAP and when they break, the athlete will start a 15 calorie row and switch athletes. They will continue through until 100 reps are completed before switching movements and this will continue for 15 minutes.