021022

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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

Default Warm-up 3 (No Measure)

Then 3 RDS

:15 Jumping Jacks

:15 Squats

:15 High Knees

:15 Butt Kickers

Then 3 RDS

:15 Plank

:15 Superman

:15 Side Plank/L

:15 Side Plank/R

Weightlifting

Front Squat (3-3-3)

Metcon

Hold Up! Partner WOD (Time)

For Time

Accumulate 6:00 as a team in each of the following movements.

-Wall Sits

-Hercules Hold (XY/XX)

-Hollow Hold

Every time the athletes on the team swing they receive a 1 x Burpee penalty

Buy-Out:

Perform syncro bar facing burpees.