6-5-20

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

Clean Barbell Warm-up (No Measure)

Barbell Drills

10 x Front rack stretch

10 x Front squats

10 x HHPCL

10 x HPCL

10 x PCL

Weightlifting

Power Clean (3-3-3)

Metcon

Metcon (Time)

For Time

50/40- Assault Bike Calorie

30x Deadlift (225/155)

20x Burpee over Bar