6-29-20

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

Quick squat warm up (No Measure)

30 x High Knees

30 x Butt Kickers

30 x Jumping Jacks

30 x Standing twist w/ pvc

30 x Side bend w/ pvc

:30 Bottom of squat w/ pvc

30:30 Samson stretch

30 x jumping Jacks

30 x Butt kickers

30 x High knees

Weightlifting

Back Squat (10-10-10)

~60% +5-20 additional lbs

Metcon

Metcon (AMRAP – Reps)

3 Rounds ( 60 seconds each movement)

AMRAP

Box Step-Ups (24/20) (50/35)

Sit-Ups

200m Run (each second under 60 is a rep)

Rest
RX+ wears a vest 20/14