2-14-20

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.

Barbell Clean warm-up (No Measure)

1. Down and Finish

2. High Pull

3. Muscle Clean

4. HPCL- 2″,4″,6″

5. HSCL

5 reps per movement, similar to Burgener Snatch Drills

Weightlifting

Clean Complex ( pull+ hang+ clean) (1-1-1)

Perform a clean pull from the floor, followed by a hang clean and then a clean from the floor)

Metcon

Metcon (2 Rounds for reps)

7 minute AMRAP

2 minute max calorie Bike

5 minutes to establish 1 RM Clean

Score both rounds separately and then combine amount lifted to the calories biked for your total score.