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Thomasville CrossFit – CrossFit

m: 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)

5 Rounds

1:00 (Rope,Run,Bike)

1 Rolling Round (Burpee Box Jump Over Penalty) 5 Rep Max

Metcon

Metcon (Time)

Partner WOD

3 Rounds

200m Run (Both Athletes)

-Then-

40/32 Bike or Row (Athletes can work at the same time to achieve the target Calorie

Metcon

Metcon (Time)

3 Rounds

20/15 Cal Bike or Row

10 x Box Jumps

6 x Clean and Jerk (135/95)

Cool Down

ROMWOD (No Measure)

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