6-22-20

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

10 x step-ups (pistol progression)

10 x KB RDL

60 sec bike/row

Weightlifting

Back Squat (10-10-10)

~60%

Same weight each set

25 minutes

Metcon

Metcon (AMRAP – Reps)

10 minute Alternating round EMOM (45/15)

ODD: FSQ (30%BSQ)

EVEN:Kettlebell Swing (50/35)