021622

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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 Walking lunges

10m backwards lunges

2 x 5 Lat pull ups

2 x 5 kipping swings

20/10 Singles/doubles

Metcon

012622 (Time)

For Time (10:00)

50 x Pull-ups

100m Walking Overhead Lunge (50/35)

200 x Double Unders

Cool Down

Bent Over Row (10-10-10)

Split Squat (3 x 10/10)

with one leg elevated onto a bench behind the athlete. perform one leg squats with the forward leg. Each Leg