020722

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

30 jumping jacks

15 banded pull aparts

5 inchworm + puchup

3 Rounds

10 x double unders

5 x bench press (increase weight)

Metcon

Metcon (4 Rounds for reps)

4 Rounds (3:00)

75 x Double Under

with remaining time

AMRAP Bench Press (135/95)

Rest as needed
At 1:00 remaining, all athletes must start the AMRAP Bench Press portion of the workout.

1 Rep penalty will be applied to Bench Press total for every 10 Double Unders that were not completed.

Rx+ 185/115