5-27-20

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 (No Measure)

3 Rounds

2 minutes 🎾 knot finding and breathing upper back

1 minute Right/Left banded distraction

Weightlifting

Shoulder Press 5×10 (5 Rounds for weight)

Total weight lifted with good quality reps for 10 strict shoulder press. Each Round is scored sperately. 20 minute time cap.

Metcon

Metcon (No Measure)

5 Rounds

7-10 x DB Press (right)

7-10 x DB Press ( Left)

7-10 x Chin -Ups (strict)

Rest as needed