CrossFit – Wed, Dec 21

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 Row

5 Inch Worm + push-ups

10 Alternating single leg knee tucks

5 Wall Walks

10 Alternating single leg knee tucks

:30 Plank Hold

Metcon

Metcon (Time)

For Time (Partner WOD)

200 x Calorie Row

Partner must hold a handstand supported by the wall while the other team mate is rowing for calories. 10 x Tuck Ups must be performed by the athlete before the can get up onto the wall.