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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)

2 rounds

10m high knee

10m butt kickers

10 x ring rows

10 x KBS russian

200m Jog

Gymnastics

Rope Climb (1-1-1-1-1-1-1)

Metcon

Metcon (Time)

2 Rounds (partner WOD)

2x 400m Run (each athlete runs twice)

50 x Kettlebell Swings (53/35)

50 x Pull-ups