8-28-20

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

Barbell Clean warm-up (No Measure)

1. Down and Finish

2. High Pull

3. Muscle Clean

4. HPCL- 2″,4″,6″

5. HSCL

5 reps per movement, similar to Burgener Snatch Drills

Weightlifting

Clean Complex A:1 (3-3-3)

Clean Deadlift + Hang Power Clean + Front Squat + Squat Clean

Metcon

Metcon (Time)

For Time (10:00)

2400m Assault Bike

12 x Squat Cleans 155/105

6 x Muscle-Ups
RX+ SQCL (225/155)