7-22-21

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)

Rope Climb Tech Class:

1. Demo Rope Climb

2. Footwork Drills 2-3 x 5

3. Rope Climb Pull-up 2-3 x 5

4. Tes Rope Climb 2-3 reps

5. Perform Max Reps Test

Metcon

2 minute Rope climb (AMRAP – Reps)

Climb a 15’ rope as many times as possible in 2 minutes.

Cool Down

ROMWOD (No Measure)

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