020422
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
Flower (No Measure)
Follow along with a song
Metcon
Metcon (5 Rounds for reps)
5 rounds
20 x Unbroken WallBall Shots
RX+ 30/20
Rx 20/14
Scaled 14/10