CrossFit – Wed, Dec 14

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

Run Warmup

Knee to Chest

Step outs

Step ins

Step + quad stretch

Walk on toes

Walk on heels

high Knees

Butt kickers

400 meter jog

Lat Pull ups x 10

Kipp Swings x 10

KBS x 10

Pull-ups x 5

Metcon

Metcon (Time)

Partner WOD

6 Rounds

400m Run

21 x Kettlebell Swings (53/35)

12 x Pull-ups
One team member completes a round while the other team member rests