7-15-21

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)

1 Round

50 x Jumping Jacks

Calf Stretch (2:00)

50 x Singles

Double Under Progressions and Drills

Metcon

double under tester (AMRAP – Reps)

2 minutes max double under

1 minute rest

1 minute max double under

Cool Down

ROMWOD (No Measure)

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