CrossFit – Mon, Dec 12

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

2:00 Row

20 x Down Dog + Cobra/Seal

2 RDS

1:00 Bike + Row + 10 Burpee

Rest 2:00

Metcon

Metcon (Time)

For Time:

50 x Calorie Bike

50 x Calorie Row

50 x Burpees