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.