8-3-21
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
Bent over Barbell Row x 10
(3 second tempo decent)
Sumo DL High Pull x 10
(3 second tempo decent)
Stretch
R1- Hamstring
R2- Ankle
Metcon
5k Row (Time)
Max Effort 5k Row
12k Bike (Time)
For Time
Bike 12000M (12k)
This workout is for overflow only