102521

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

7 GHD Sit-ups

7 Deadlifts (barbell or PVC)

7 Shoulder Presses (barbell or PVC)

7 Ring Rows

14 Alternating Knee-to-Elbow in Plank

Gymnastics

Metcon (AMRAP – Rounds)

EMOM 10:

Minute 1 | 3 Wall Walks

Minute 2 | 12 Bent Over Rows

Metcon

Metcon (Time)

4 Rounds For Time:

10 x Overhead Lunges (135/95#)

25 GHD Sit-ups

Cool Down

Warm-up (No Measure)

Accumulate:

1:00 Frog Stretch

1:00 Banded Shoulder Stretch / Side