100821

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

:20 Toe Touch + Reach to the Sky

Rest :10

:20 Single Unders

Rest :10

3 Rounds

:20 Up-Downs

Rest :10

:20 Double Unders

Rest :10

Warm-up

Warm-up (No Measure)

Set 1

Run 100m in :30 (4:00 pace)

:30 Double Unders or Triple Unders

Set 2

Run 100m in :27 (3:36 pace)

:30 Double Unders or Triple Unders

Set 3

Run 100m in :25 (3:20 pace)

:30 Double Unders or Triple Unders

Set 4

Run 100m in :23 (3:04 pace)

:30 Double Unders or Triple Unders

Metcon

Metcon (AMRAP – Reps)

4 x 4:30 Rounds For Reps:

800m Run

In remaining time complete as many double unders as possible

– Rest 1:30 between Rounds

Metcon

Metcon (AMRAP – Reps)

4 x 4:30 Rounds For Reps:

600m Run

In remaining time complete as many double unders as possible

– Rest 1:30 between Rounds

Metcon

Metcon (AMRAP – Reps)

4 x 4:30 Rounds For Reps:

500m Run

In remaining time complete as many single unders as possible

– Rest 1:30 between Rounds

Cool Down

Warm-up (No Measure)

4 Sets:

:30 GHD Sit-up Hold (parallel)

30 Russian Twist (20/14#)