100121

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)

Set 1

10 Alternating Hamstring Scoop Stretch

50-ft. Walk on heels only

10 Alternating Samson Stretch

50-ft. Walk on toes only

Set 2

100m Jog

10 Leg Swings (across body) / Leg

100m Backwards Jog

10 Leg Swings (forwards & back) / Leg

Set 3

50m Side shuffle (change direction halfway)

10 Tuck Jumps

50m Side shuffle (change direction halfway)

10 Alternating Cossack Squats

Metcon

Metcon (Time)

6 Rounds For Time:

400m Run

12 Box Jump Overs (30/24″)

Metcon

Metcon (Time)

6 Rounds For Time:

300m Run

10 Box Jump Overs (30/24″)