5-6-19

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

Back Squat (5-3-1+)

Metcon

Metcon (3 Rounds for reps)

Tabata: Dumbbell overhead lunge (50/35)

Rest 1 Minute

Tabata: Abmat Sit-up

Rest 1 minute

Tabata: Weighted Step-Up (50/35)
Tabata= 8 Rounds of 20 seconds of work followed by 10 seconds rest.