3-16-20

Announcements

Check your email for Thomasville CrossFit – Staying Strong through the Coronavirus and box updates!

Please help us out by following these practices in the box:

1. First and foremost, if you do not feel well or live with someone who is ill, please do not come to the box.
2. Practice exceptional hygiene. Wash your hands. Avoid touching your face. Wipe down your equipment.
3. Keep eating meat, vegetables, nuts and seeds, some fruit, little starch and no sugar. We want your immune system to stay strong! In health and fitness, your nutrition comes first. We say it all of the time, yet we can’t say it enough!
4. Please sign in/reserve your spot for class and log your WOD results via the Wodify app on your phone rather than the community computer.
5. Use air high fives or fist bumps, toe taps, etc.

Stay healthy, fam! We love y’all. Nick & Abrie
Join our private Facebook group, Thomasville CrossFit Athletes!
https://www.facebook.com/groups/2588004631526116/?ref=share

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

250m Row

10 x KBS

10m Walking Lunge

Weightlifting

Barbell cycling complex 1 (3-3-3)

Deadlift x 3 + Hang Power Clean x 2 + Front Squat x 1

Metcon

Metcon (AMRAP – Reps)

7 minute AMRAP

1K Row

With remaining time

AMRAP Burpees
Burpee over Rower RX+

New Section

Home WOD

Metcon (AMRAP – Reps)

7 minute AMRAP

800m Run

With remaining time

AMRAP Burpees