5-13-19

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

Deadlift (5-5-5)

Recovery week

55%

Metcon

Metcon (2 Rounds for reps)

7 minute AMRAP

L-Sit Hold x 20 seconds

10 x Devil’s Press (50s/35s)

3 minutes Rest

7 minute AMRAP

Hollow Hold x 20 seconds

10 x Kettlebell Swing (50/35)