5-16-17

Thomasville CrossFit – CrossFit

Warm-up

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.

Weightlifting

Bench Press (3-3-3+)

60-70-80%

Add 5# cycle 2

Metcon

Metcon (5 Rounds for reps)

AMREP: 5 RDSw/ alternating movements TABATA format.

Push-ups

Sit-ups

Ring dips

V-ups
On this workout, athletes will AMREP each movement in order in a Tabata format. You will work for 20 seconds on push-ups then rest for 10 seconds and then move directly to sit-ups and so on down the line. If this is confusing to you don’t worry, it will be explained in class.