11-13-19

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.

Weightlifting

Single Arm Dumbell Press (5 x 10-15 Each Arm)

Metcon

Metcon (AMRAP – Reps)

AMRAP 10 Minute

50/40 Calorie Bike

50 x Toes to Bar

With remaining time

Shoulder to Overhead (185/115) as many reps as possible
RX Shoulder to Overhead (135/95)

Masters 50+ (115/75)

Masters 50+ RX+(135/95)

Warm-up

Warm-up (No Measure)

3 Rounds

10m Waiters carry L/R ( add weight each round if possible.

10 x abmat sit-up

20 x jumping jacks