5-26-20

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

Barbell Clean warm-up (No Measure)

1. Down and Finish

2. High Pull

3. Muscle Clean

4. HPCL- 2″,4″,6″

5. HSCL

5 reps per movement, similar to Burgener Snatch Drills

Weightlifting

Squat Clean (1-1-1)

Metcon

Metcon (3 Rounds for reps)

AMRAP 3 x 3 min

3 minutes

20 x Double Unders

10 x Power Clean (95/65)

Rest 1 minute

3 min AMRAP

20 x sit-ups

10 x Front squat (95/65)

Rest 1 Minute

3 minute

20 x weighted lunge (25/10)

10 x toes to bar