CrossFit – Wed, Dec 7

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

10m Each movement

knee to chest

step outs

step ins

walking toe touch

elephant walks

high knees

butt kickers

400m Jog

WOD PREP

3 Rounds

200m Jog

5 Power Snatch

3 Handstand push-ups

Metcon

Metcon (Time)

3 Rounds

400m Run

21 x Power Snatch (75/55)

12 x Handstand Push-Ups