CrossFit – Thu, Aug 11

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.
Athletes should bring long socks for extra protection for their shins on the rope climbs.

Warm-Up

Warm-up for Rope Climbs and teach the footwork drills for J-Hook

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Metcon

20 Rope Climbs (Time)

For Time

20 x Rope Climbs