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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 high knee

10m butt kickers

10m lateral 1/4 squat walk left

10m lateral 1/4 squat walk right

10 x med ball clean

100m jog forward

100m jog backwards

Metcon

Metcon (Time)

For Time

3 Rounds

30 x Wall Ball Shots (20/14)

800m Run

Cool Down

ROMWOD (No Measure)

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