8-13-20

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

10m Walking Lunge forward

10m Walking Lunge backward

10 Air Squat

R1- Pigeon Stretch

R2- Foam roller upper back

Weightlifting

Overhead Squat (5-5-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

10 x Hang Power Snatch (50/35)

10m Overhead Walking Lunge (50/35)

10 x Weighted Sit-ups

10m Overhead Walking Lunge (50/35)