9-1-20

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

50 x Singles

10 x KB RDL

R1- Hamstring Stretch (2 x 60)

R2- Supine Twist (2×60)

Weightlifting

Sumo Deadlift (5-5-5)

Metcon

Metcon (Time)

For Time

20-18-16-14-12-10-8-6-4-2

Single Leg Deadlift (95/65)

100-90-80-70-60-50-40-30-20-10

Alternating foot singles