6-26-20

Thomasville CrossFit – CrossFit

CORE

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

5 Pull-ups

10 x push-ups

15 x Air Squats

60 seconds Couch stretch R1

60 seconds Front rack Stretch R2

Weightlifting

Thruster (10-10-10)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

3 x Muscle-Ups

12 x Alternating DB snatch (50/35)