9-21-20

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)

3-5 rounds

2 x 3-5 kipping swings

5-7 x Anchored T2B

15-30 x Jump Rope

3-5 x Squat cleans
Deadlift can be substituted for squat cleans

Metcon

Metcon (Time)

EMOM

3 Round EMOM

5 x Toes to Bar

20 x Double Unders

5 x Squat Clean (135/85)

Change weights after you complete your 3rd round and rest until a new round starts. The weight increases every 3 rounds and the reps go down by 2 as well.
RX Rounds 1-3 (5x 135/85) Rounds 5-7 (3 x 185/115)

Rounds 9-11 (1×225/145)

SC Rounds 1-3 (5x 115/65)

Rounds 4-6 (3x 135/85)

Rounds 7-9 ( 1x 155/ 105)