CrossFit – Mon, Oct 17

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

2:00

Bike

Row

Jog

Metcon

Metcon (Time)

For Time 20:00

100 Calorie Bike

75 Calorie Row

50 Burpees

Cool Down/ Accessory

ROMWOD (No Measure)

Watch and follow along with the prescribed romWOD video of the day.