7-14-20

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

10M walking lunge forward

10m walking lunge backwards

10 x KBRDL

10 x Air squats

R1: couch stretch 60 R/L

R2: Pigeon stretch 60 R/L

Weightlifting

Back Squat (10 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

10 x Single leg Deadlift 53/35 (right)

10 x Single leg Deadlift 53/35 (left)

20 x Weighted Step-ups (53/35)

30 x Air Squats