10-3-19
Thomasville CrossFit – CrossFit
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.
Warm-up
Goblet Squat Warm-up (No Measure)
:30 bottoms squat
:15 right foot lean
:15 left foot lean
:15 1/4 squat hold
:15 bottom squat
:15 1/2 squat hold
:15 bottom squat
Rest
Using a weight like a KB or 10-25# plate. 2-3 Rounds depending on class
Metcon
Back Squat (5-5-3-3-3-1-1-1-1)
Back Squat 5-5-3-3-3-1-1-1-1 (9 Rounds for weight)
Perform back squats from the rack. Technique is always your main priority.