6-2-20

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)

2 Rounds

10 x Cat/ Cow

10m Bear crawl + shoulder taps

10/10 banded pull apart over/under

10 x Cuban Press

Weightlifting

Bench Press (5-5-5-5-5)

Metcon

Metcon (AMRAP – Reps)

AMRAP EMOM 20

(60 seconds each station max reps)

5 Rounds

Push-Ups

Sit-Ups

Ring Rows

Rest