092821

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)

AMRAP 6

10 Alternating Spiderman Stretch

10 Leg Swings (across body) / Leg

10 Good Morning + Jump

20 Double Unders or Single Unders

Warm-up (No Measure)

4 Rounds

1:00 Row with varying intensity

Metcon

Metcon (Time)

5 Rounds

500m/350m Row

– After each row perform 2 x Double unders for every pull on the rower.
Scale is 1 x Double Under per pull

Metcon

Metcon (Time)

5 Rounds

Row 350/250

-After each row perform 2 x Singles for every pull on the rower

CORE

Metcon (No Measure)

Untimed

2:00 L-Sit

50 x V-ups