110321
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:
• Teams who complete the most 100m intervals win.
Partner A: Rows to 100m. For every meter Partner A rows under
or over 100m, they must perform 2x that many reps of a penalty
movement.
Partner B: As soon as Partner A gets off of the rower, Partner B starts
on their own 100m row.
Metcon
Metcon (Time)
Partner Option
For Time With a Partner
250 Air Squats
100 Synchro Sit-ups
200 Air Squats
80 Synchro Sit-ups
150 Air Squats
30 Synchro Sit-ups
– Resting partner holds a plank while one partner performs air squats, switch
as needed.
Metcon
Metcon (Time)
For Time:
150 Air Squats
50 V-ups
120 Air Squats
40 V-ups
90 Air Squats
30 V-ups