CrossFit – Tue, Dec 20

Announcements

We will be CLOSED Friday 12/23 – Sunday 12/25 for Christmas.

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

10 x Pass Throughs

10 x Pull Aparts

10 x Lat Pull-ups

10 x Kipping Swings

10 x Ring Rows

5 x Pull-ups

Metcon

Metcon (Time)

For Time (20:00) Partner WOD

2 Rounds

100 x Calorie Bike (25 Cal switch)

50 x Pull-ups (Chest to Bar)

Cool Down/ Accessory

ROMWOD (No Measure)

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