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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 RDS

30 x jumping jacks

15 x air squats

10 x Sumo Deadlifts (barbell

2 RDS

15 x Jump Rope

10 x Wallball shots

5 x Sumo deadlift highpulls

Metcon

Metcon (Time)

For Time (12:00)

21 x Sumo Deadlift Highpull (45/35)

42 x Double Unders

21 x Wall Ball Shots (20/14)

18 x Sumo Deadlift Highpull (75/55)

36 x Double Unders

18 x Wall Ball Shots (20/14)

15 x Sumo Deadlift Highpull (95/65)

30 x Double Unders

15 x Wall Ball Shots (20/14)

Cool Down

ROMWOD (No Measure)

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