4-28-20

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

run warm up 1 (No Measure)

Rotational Exercises x 10

Knee to chest

Side Hurdle steps out

Side Hurdle steps in

Figure Four

Walking Lunge with twist

Walking toe touch

Side steps

High knees

Butt kickers

400m jog

Try to finish before your class starts
Ignore the before class here, just go with default and we are doing running at the beginning of class for warmup.

Weightlifting

Push Jerk (5-5-5)

~60-70%

Metcon

Metcon (AMRAP – Reps)

4 Rounds

3:00 Rounds

400m Run

With remaining time

AMRAP Handstand Push-Ups

Rest (2:00)