6/29/21

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

Default Warm-up 3 (No Measure)

Then 3 RDS

:15 Jumping Jacks

:15 Squats

:15 High Knees

:15 Butt Kickers

Then 3 RDS

:15 Plank

:15 Superman

:15 Side Plank/L

:15 Side Plank/R

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

10 minute AMRAP

100m Farmers Carry(53s/35s)

10 x Calorie Bike

20 x V-Ups

Rest 5:00

10 minute EMOM

Side plank Hold (25:25)

50 x Double Unders

10 x Pull-Ups
Farmers Carry WOD: Partner A starts on the FC and when they return from the 100m, they switch athletes and continue on with the Bike and V-Ups,

Double Under WOD: parter A starts a side plank for 1:00 switching every 25 Sec with 5 sec to transer from right to left. While the other athlete is working on the DU couplet and they will switch and pick up where they left off.