CrossFit – Sat, Oct 22

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.

Metcon

Amanda -V ( Combo WOD Test) (Time)

For Time

9-7-5

Muscle-Ups

Thrusters (135/95)
Scaling Options

Muscle-Ups: Pull-ups x 2

Thrusters 135/95: 115/75 or 95/65

Beginner (No Measure)

For Time

21/12- 15/9- 9/6

Wall Ball Shots

Modified Rope Climbs
Wall Ball Shots could be thrusters and Rope Climbs could be banded Pull-ups