030822

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

5 x Wall walks or10 inch worms

2 x 20 x Double Unders

Metcon

Metcon (Time)

For Time

21-15-9

Assault Bike (Calorie)

Handstand Push-ups

CORE

Metcon (No Measure)

3 Rounds

10-15 GHDSU

7-12 Lateral Raise

7-12 Forward Raise