10-9-20

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 Barbell RDL

10 x Barbell Rows

10 x push-ups

R1- Ab stretch

R2- athletes choice

Metcon

Metcon (AMRAP – Reps)

EMOM 9

Odd: 9 x Deadlift (275/185)

Even: 9 x Burpee over the Barbell