6-24-21

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)

3 Rounds (20:00)

2:00 Row or Bike

Accumulate 1:00 in handstand

Accumulate 1:00 in Bottom Squat ( maintain lumbar curve)

Accumulate 30 seconds Pull-up hang

6-8 x Side Raises (light) w/ hold

6-8 x Front Raises (light) w/ hold

6-8 x Barbell Curls (weighted as needed)

Cool Down

ROMWOD (No Measure)

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