8-24-21

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)

3 Rounds

20 x Jumping Jacks

15 x Russian KBS ( take it easy)

10 second Plank Hold on rings at top

10 sec bottom hold

R1- hamstring stretch

R2-quad stretch

R3- Supine twist

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00 (Partner WOD)

Alternating Rounds

3 x Power Clean(155/105)

6 x Ring Push-Ups

9 x Box Jumps (24/20)