021422

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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

1:00 Bike

10 x pushups

10 x situps

10 x rung rows

2 Rounds

1:00 Bike

5 x GHDSU

3-5 HSPU

4 x Devils Press

3-5 Pull-ups or 1 x Rope climb

Metcon

012422 (Time)

For Time

50/40 Calorie Bike

40 x GHDSU

30 x Handstand Push-ups

20 x Devil’s Press (50/35)

10 x Rope Climb

Metcon

012422 INT (Time)

For Time

40/30 Calorie Bike

40 x Abmat Sit-ups

30 x Shoulder Press (XX/XY)

20 x Dumbbell Snatch (35/25)

10 x Assisted Rope Climbs

Cool Down

ROMWOD (No Measure)

Watch and follow along with the perscribed romwod video of the day.