9-16-20

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 minutes lacrose ball/ tennis ball shoulder work.

3 Rounds

5 x Shoulder Press ( add weight each round)

20 sec Hollow hold

1 min Row Cal

Weightlifting

Shoulder Press (5-5-5)

add a little weight to last weeks sets

Metcon

Metcon (2 Rounds for reps)

AMRAP 2 Rounds

Tabata= 8 x 20:10

Tabata Shoulder Press (75/55)

Tabata V-Ups

Tabata Row Calorie

Rest 4:00 then start Round 2