8-12-21

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

10 x Burpees

Rest

CORE

Max Time Plank Hold (Time)

1 set of max effort time in plank

Durante Core (Time)

5 RDS

10x Hollow Rocks

10x V-ups

10x Tuck-ups

10 sec. Hollow Hold

1 Min. Rest

Cool Down

ROMWOD (No Measure)

Watch and follow along with the perscribed romwod video of the day.