102221

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)

7 PVC Pass Throughs

7 DB Single-Arm Push Press / Arm

7 Wall Squats

7 Kip Swings or Scap Pull-ups

17 Single Unders

Metcon

Clean (1 Rep Max)

4 min to establish

Metcon (AMRAP – Reps)

4 minute AMRAP

Max reps Muscle Ups

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

30 x Double Unders

08 x Single Arm Push Press (R)

08 x Single Arm Push Press (L)

08 x Burpee Over DB