7-29-21

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

Warm-up (No Measure)

2 Rounds

30 x Jumping Jacks

15 x Air Squats

10 x Tuck Ups

R1- Abdominal Stretch

R2- Calf Stretch

Metcon

Metcon (Time)

For Time

20 Rounds

5 x Toes to Bar

10 x Goblet Squats

15 x Double Unders