9-23-20

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

5 x pull-ups

10 x Push-ups

15 x Jumping Jacks

R1- lacrose ball work 1-2 min

R2- banded distraction

Weightlifting

Shoulder Press (5-5-5)

Metcon

Metcon (Time)

For Time

3 Rounds

12 x Push Press (135/95)

20 x Box Jumps (24/20)