9-29-20

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

2 x 5 Kipping swings

10 x Push-ups

10 x Ring Rows

R1- Mid Back tennis ball (60/60)

R2- Trap smash with Barbell (60/60)

Weightlifting

Shoulder Press (5-5-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

30 x Burpee

20 x Pull-ups

10/10 x Hang Dumbbell Snatch (50/35)

Cool Down

Warm-up (No Measure)

No Measure

10-9-8-7-6-5-4-3-2-1

BB Curls

DB Tricep Ext

KB upright Row

GHDSU or ABMatSU
Optional workout Post WOD