11/4/19

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.

Metcon

20.4A (Time)

For Time (20:00)

30 x Double Unders

15 x Snatch (75/55)

30 x Double Unders

15 x Snatch (95/65)

30 x Double Unders

10 x Snatch (115/75)

30 x Triple Unders

10 x Snatch (135/85)

30 x Triple Unders

5 x Snatch (185/115)

30 x Triple Unders

5 x Snatch (225/155)
Masters 55+

Snatch 45/35-75/55-95/65-115/85- 135/95-155/125lb.

Singles/Doubles