10-6-20

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

10 x banded pull aparts

10 x push-ups

2 x Wall Climbers

20 second hollow hold

R1- tennis ball trap/back

R2- tennis ball trap/back

Weightlifting

Shoulder Press (5RM)

Metcon

Metcon (AMRAP – Reps)

3 Rounds (AMRAP)

60 seconds each station

Bench Press (135/95)

Abmat situps

Dips

Flutter Kicks (2:1)

Push-Ups

Rest