040822

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

50m jog forward

50m jog backward

5 x inchworm + pushup

5 x ring row

Weightlifting

Bench Press (10-10-10-10-10)

Barbell Curls (10-10-10-10-10)

Standing Barbell Curl

Metcon

Metcon (Time)

For Time (12:00)

800m Run

50 x Pushups

400m Run

25 x Pushups

200m Run

15 x Pushups
RX+ weight vest