9-14-21

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)

Rope Climb tech demos

3 Rounds

5 x Rope pullups

10 x abmat situps

15/12 Calorie Row

Stretching

R1- Supine Twist

R2- Foam Roller on Quads and Glutes

Metcon

Metcon (Time)

For Time (30:00) Partner WOD

50-40-30-20-10

GHD Situps

Calorie Row

(Every 3:00 the team must complete 3 x Rope Climbs)
One athlete working at a time