2-24-20

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 (No Measure)

2-3 rounds

7-10 Back extensions

1 wall Climber w/ 10-20 sec hold

(Wall climber can be changed out for a handstand hold)

(add in balance training)

7-10 push-ups

Weightlifting

Kettlebell Swing (3 x max reps)

Kettlebell Swing

Metcon

Metcon (AMRAP – Reps)

AMRAP 4:30

60 sec Deadlift (225/155)

60 sec HSPU

45 sec DL (225/155)

45 sec HSPU

30 sec DL (225/155)

30 sec HSPU