CrossFit – Fri, Dec 9

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

20 x Banded pass throughs

20 x Banded Pull Aparts

20 x Plate Halos

10m walking Lunges

20 x Air Squats

10 x Push-ups

Gymnastics

Dips (4 x Max Reps
2:00 Rest after each set)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

20 x Wallball Shots (20/14)

10 x Toes to Bar