CrossFit – Thu, Dec 8
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
Row Warm-up
10 x Leg only Pulls
10 x Hip/Back Pulls
10 x Arms Only Pull
2:00 Row
10 x Barbell Rows
:30 Single Leg Forward Fold (Each)
Metcon
Metcon (5 Rounds for time)
5 Rounds
500m Row
Rest equal time
Cool Down/ Accessory
ROMWOD (No Measure)
Watch and follow along with the prescribed romWOD video of the day.