7-16-19

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

Front Squat (5-5-5-5-5)

Front Squat 5×5 Total (5 Rounds for weight)

Total Weight

Front Squat

5-5-5-5-5
Change Weights each round as needed.

Front Squat

https://www.youtube.com/watch?v=m4ytaCJZpl0

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

Alternating Round EMOM

20 x Wall Ball Shots (20/14)

10 x Power Clean (135/95)
WallBall Shot

https://www.youtube.com/watch?v=fpUD0mcFp_0

Power Clean

https://www.youtube.com/watch?v=KwYJTpQ_x5A