7-10-29
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 (5-3-1+)
75-85-95%
Shoulder Press
https://youtu.be/5yWaNOvgFCM
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minute
6 x Toes to Bar
9 x Burpee
6R/6L x Dumbell Shoulder to Overhead (50/35)
Toes to Bar
https://youtu.be/_03pCKOv4l4
Dumbbell shoulder to Overhead
https://youtu.be/MqvN10OF5fo
Burpee
https://youtu.be/TU8QYVW0gDU