7-13-20

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 PVC pipe pass through

10 x Muscle Snatch

10 x Overhead Squats

60 sec row

R1: Chest stretch 60 sec

R2: Single leg forward fold 60 sec

Weightlifting

Bench Press (10RM)

Metcon

Metcon (Time)

For Time

1000m Row

50 x Hang Power Snatch (45/35)

30 x Ring Dips