10-14-20

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 pvc pipe pass throughs

5 x inch worms

5 x push-ups

R1- tennis ball on traps

R2- tennis ball on mid back

jerk tech after warm up

Weightlifting

Push Jerk (3-3-3-3-3)

Metcon

Metcon (Time)

For Time

400m Overhead Carry (53/35)
RX+ (70/53)

Cool Down

Warm-up (No Measure)

Rotator Cuff exercises