5-11-20

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)

3 Rounds

30 sec. Bottom squat hold

30 sec. Couch stretch (R/L)

10m Squat broad jumps

10m Samson Lunges

Weightlifting

Back Squat (10-10-10)

50-70%

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

12 x WallBall Shots (20/14)

9 x Hollow Rocks

6 x Burpee