110121

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

Trash Yard Game (No Measure)

TRASH YARD GAME | 7:30

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Split the class into two teams and stage them at opposite ends of the gym. Each team yas a “yard” at either end of the gym.

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Place an equal amount of med balls in each team’s yard (at the opposite end of the gym). Ideally you have 1.5 times as many med balls as you do team members in each yard.

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At the call of, “go,” members from each team will pick up the med balls from their yard and bring it to their opponent’s yard.

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Throughout the interval you will call out various movements and reps,. For example, “10 air squats” or “5 push-ups,” at which point all athletes must stop and perform those movements. Keep these movements simple.

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Play three to five 1:30 rounds.

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Athletes must carry the med balls, they may not throw them. The team with the least amount of trash in their yard at the end of the 1:30 interval wins. The opposing team must reset the med balls.

Warm-up

Warm-up (No Measure)

5:00 Squat Therapy

Warm-up (No Measure)

WOD Prep

6 Rounds

:20 Bike/Row

:20 Rest

Metcon

Metcon (4 Rounds for time)

Every 5:00 for 4 Sets:

Bike 1600/1200m