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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
15/12 Bike
10/10 Elephant Walks
5/5 Cossack Squats
Weightlifting
Back Squat (10-10-10)
Deadlift (10-10-10)
Metcon
Metcon (3 Rounds for weight)
3 Rounds
30M Sled Push (Unbroken)
Metcon (3 Rounds for weight)
3 Rounds
100m Sled Drag Walk Backwards (Unbroken)