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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)

On a 7:00 Clock

• Rotate through rounds until time is called.

10 Alternating Reverse Lunges

10 Alternating Knee Pull to Chest

10 High Knees in Place

10 Straight-Leg KB Deadlifts (lightweight)

10 KB Swings (lightweight)

Metcon

Metcon (Time)

For Time:

1,000/800m Row

25 Box Jumps (30/24″)

1,000/800m Row

50 Box Jumps (24/20″)

1,000/800m Row

75 Box Jumps (20/14″)

Metcon

Metcon (Time)

For Time With Partner:

Partner 1: 3000/2500m Row

Partner 2: 180 Box Jumps

• Partner 1 starts on the rower and Partner 2 starts on the box jumps.

Partners can switch between movements as needed until the rowing

and box jumps are complete.

• Decrease the height of the box after every 60 reps.