10-29-18

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

Shoulder Press (1 rep max)

Push Press (1 rep max)

Push Jerk (1 rep max)

Metcon

Shoulder to Overhead 1-1-1-1-1 Series (15 Rounds for weight)

Shoulder Press 1-1-1-1-1

Push Press 1-1-1-1-1

Push Jerk 1-1-1-1-1
30 minute EMOM timer set up. Lift ~ every 2 minutes or 2nd minute.