2-12-20

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

Warm up plate game (No Measure)

Athletes sit on the ground, lift their feet off the floor and pass 10# plates down to each other.
Try to make it a competition, maybe 2 teams move medicine balls down the lanes and then back down and whichever team works fastest wins.

Weightlifting

Hang Power Snatch (3-3-3-3-3)

Metcon

Metcon (Time)

Partner WOD

100 x Burpees

Deadlift (225/155)

One partner will be holding a deadlift while the other team member completes as many burpees as possible. When the bar is dropped the team members must switch movements.