CrossFit – Fri, Dec 16

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.

Default Warm-up 3 (No Measure)

Then 3 RDS

:15 Jumping Jacks

:15 Squats

:15 High Knees

:15 Butt Kickers

Then 3 RDS

:15 Plank

:15 Superman

:15 Side Plank/L

:15 Side Plank/R

Warm-up

Gymnastics

Metcon (No Measure)

3 Rounds

7-12 Back Extensions

Max Time (60) Plank Hold

Rest 1:00-2:00

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Cool Down/ Accessory

ROMWOD (No Measure)

Watch and follow along with the prescribed romWOD video of the day.