5-20-20

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

~2 minute rounds

Bottom squat w/plate~30sec

Lean left~15sec

Lean right~15sec

Parallel squat hold hold 5sec

Bottom squat 10sec

Above parallel squat hold 5 sec

Bottom squat 10sec

Above parallel squat hold 5 sec

5 goblet squat

Weightlifting

Back Squat (5 RM)

Cool Down

Metcon (No Measure)

5 Rounds

7-10 Box Step Up (each leg)

7-10 Cossack Squats

7-10 Back Extensions