8-18-20

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)

3 Rounds

300m row

7 x Light-Med-Med Deadlift

7 x Back extensions

R1- Foam Roller (back)

R2- Hamstring stretch ( bands x 20)

R3- Athlete’s Choice

Metcon

Metcon (2 Rounds for reps)

2 Rounds

7 minute AMRAP

1K Row

With remaining time Deadlift (315/225)

Rest ~3:00 minutes.
RX= 225/155