12-11-19

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

Power Clean (3-3-3-3-3)

Metcon

Metcon (AMRAP – Reps)

9 minute AMRAP

4 Minute Max Calorie row

5 Minute to establish 1RM Power Clean

Your score is the total number of calories rowed combined with the total weight lifted.