8-2-21

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

20 x Flutter Kicks (20:20)

10 x Push ups

Stretch

R1- Calf

R2- Wrist or Upper Back Smash

Metcon

Metcon (Time)

For Time (15:00)

3 Rounds

100 x Double Unders

21 x Abmat Situps

12 x Bench Press (185/105)