8-4-21

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

10m Walking Lunges

5 x Inch Worms

10m Broad Jump

5/5 x HDB CJ (light)

R1- Quad Stretch

R2- Foam Roller

Gymnastics

Strict Pull-Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

10 x Hang DB CJ(Right)(50/35)

10m Overhead Walking Lunge (Right)

10 x Hang DB CJ(Left)(50/35)

10m Overhead Walking Lunge (Left)

10m Inch Worm

10m Burpee broad Jump