040422

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

10 x Pass Through

5 x Around the World

5 x Inchworm + pushups

10m walk on toes

10m Walk on heels

10m High knee

10m Butt kickers

200m Jog

Weightlifting

Shoulder Press (10-10-10-10-10)

Weighted Hip Thrust (10-10-10-10-10)

Weighted Hip Thrust

Metcon

Metcon (Time)

For Time

3 Rounds

400m Run

15 x Handstand Push-ups