071922

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

Default Warm-up 3 (No Measure)

Then 3 RDS

:15 Jumping Jacks

:15 Squats

:15 High Knees

:15 Butt Kickers

Then 3 RDS

:15 Plank

:15 Superman

:15 Side Plank/L

:15 Side Plank/R

Gymnastics

Metcon (5 Rounds for time)

5 Rounds

Max Effort Dip Hold (Top)

Max Reps Hanging Leg Raises

Rest 2:00

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:00

30 x Double Unders

15 x Push-ups
RX+ Deficit Push-ups

Cool Down

Warm-up (No Measure)

3 rounds

7-12 x Calf Raises (45# plate elevated)

7-12 x Tricep kick backs

Rest