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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)

3 Rounds

1:30 Row

20m Goblet walk

:30 Plank Hold

5 x Wall Walks

:30 Wall Squat Hold

5 x Pull-ups

Metcon

Panic Breathing (Time)

For Time (with a Partner):

500-400-300-200-100 meter Row (x2)

Partner Kettlebell Rack Hold (50/35), Hollow Hold, Handstand Hold, Wall Squat hold, Chin up Hold

5 x Syncro Burpee for each drop as buyout to WOD

Cool Down

ROMWOD (No Measure)

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