9-23-19

Thomasville CrossFit – CrossFit

Sorry about the mess in the box 5:30AM.

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.

This should be completed prior to the start of class.

Metcon

Metcon (Time)

5 rounds for time of:

Lunge 30 feet in as few steps as possible (AFSAP).

After each round, perform 5 seconds of L-sit and 10 double-unders for each step taken — e.g., if it takes 6 lunge steps, L-sit for 30 seconds and complete 60 double-unders before starting the next round.

Weightlifting

Front Squat (3-3-3)

Warm-up

Metcon (No Measure)

3 Rounds

10m OH Walking Lunge

30 sec L sit Progressions