7-27-21

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)

Bring Sally up with Wall Ball Shots.

Play the song “Flower” by Moby and every time that the song says “Up” the athlete will perform a wall ball shot and when the song says “Down” the athlete will be in the bottom of the squat with a medicine ball.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP ( Partner WOD)

12 x Calorie Row

9 x Hang Power Clean (135/95)

3 x Wall Climbers

Switch Partners
One athlete works at a time.