032622
Thomasville CrossFit – CrossFit
Make sure to make-up any of the lifts that you missed during the week.
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.
Metcon
Half Murph (Time)
For Time:
800 m run
50 Pull Ups
100 Push ups
150 Air Squats
800 m run