040222

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

10m High Knee

10m Butt kickers

5 x inch worm+ push up

5 x lat pull ups

5 x kipping swings

5 x ring rows

200m run

Metcon

1 Mile run (Weight vest) (Time)

For Time

Run 1 mile

(wearing a weight vest 20/14)

Metcon (AMRAP – Rounds)

Every 2:00 for 20:00 EMOM

6 x Pull-ups

12 x Push-ups

Rest remainder of the time
Weight Vest 20/14= rx