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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)

3 Rounds

200m Run

600m Bike

10 sec Russian twist

50 sec slow easy tuck ups

Gymnastics

Metcon (AMRAP – Reps)

3 Rounds

400m Run

25 x Toes to Bar

Metcon

Metcon (Calories)

For Cal

7 Rounds

Assault Bike Cal

1 Minute On

1 Minute Off