033122

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)

6 Rounds ( 3 Each)

1 x Rowling Round

Penalty performed by partner

Wall Walks (Max 5)

Metcon

2018 CrossFit Team Series WOD 6 (Time)

2 rounds for time of:

100-cal. row (total, switching every 25)

50 handstand push-ups (total)

Time cap: 20 minutes

Cool Down

ROMWOD (No Measure)

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