051422

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

350mRow

10 x Push-ups

Metcon

Metcon (Time)

For Time

3 Rounds

500m Row

15 x Bench Press (135/95)

Cool Down

Warm-up (No Measure)

No Measure

2:00 Single Leg Forward Fold

2:00 Supine Pigeon Pose