3-18-20
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 Rounds
20m Broad jumps from squat
30 sec hollow hold
20m walking lunges
30 sec couch stretch
Weightlifting
Metcon (Weight)
5 Rounds
Back Squat 5x (X)
Rest ( 60-45-30-15)
This workout will be scored by the weight. You’ll have less rest each round to complete the squats.
Metcon
Metcon (Time)
For Time
50 Reps of each movement
WallBall shots (20/14)
Kettlebell swings (53/35)
Weighted step-ups (24/20)
Abmat Situps
Sumo Deadlift Highpull KB (53/35)
New Section
Metcon (AMRAP – Reps)
5 rounds 1 min max reps
Max reps air squat
Rest (60-45-30-15)
The score is the lowest number of air squats performed in a round.
This could be weighted with a plate, KB/DB or a vest.
Metcon (AMRAP – Reps)
Alternating round emom 15 minutes
Jumping lunges
Flutter kicks
Mountain climbers
Rest
Left and right reps = 1 rep.