3-9-20

Thomasville CrossFit – CrossFit

Weightlifting

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.

Clean Barbell Warm-up (No Measure)

Barbell Drills

10 x Front rack stretch

10 x Front squats

10 x HHPCL

10 x HPCL

10 x PCL

Weightlifting

Clean and Jerk (1 Rep max)

3 attempt rule in play. Bad reps means you do not increase weight on the bar.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

(Partner WOD)

12 x Deadlifts (155/105)

9 x Hang Power Clean

6 x Shoulder to Overhead

200m Run
One team member will perform rounds of DT while the other team member goes for a run. The total number of rounds and reps will determine the score. Possible round per run

RX 135/95