6-21-19

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+)

65-75-85%

+10# each month

Metcon

Metcon (AMRAP – Reps)

AMRAP 4:30

Max reps in allotted time

60 sec Sumo Deadlift High Pull (75/55)

60 sec GHDSU

45 Sec SDHP

45 sec GHDSU

30 sec SDHP

30 sec GHDSU