9-8-20

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

10 x banded pull aparts

10 x push-ups

20 second hollow hold

5 x bench press

Weightlifting

Metcon (3 Rounds for weight)

20 minute cap

Bench Press

5-3-1

Metcon

Metcon (Time)

For Time

50-40-30-20-10

Ballistic Kettlebell Row (53/35)

Abmat Sit-Ups