9-9-21

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 high knee

10m butt kickers

5 x inch worm

5 x kipping swings

10 Ring Row

R1- Calf Stretch

R2- Hamstring stretch

Metcon

Metcon (Time)

For Time

3 Rounds

400m Run

30 x Push-Ups

20 x Pull-ups
RX+ 20/14 Vest

Cool Down

ROMWOD (No Measure)

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