10-27-20

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

10m Walking Lunges Forward

10m Walking Lunges Backward

20 x Plank Alternating Shoulder Tap

5 x Is, Ts, Ys (5/2.5)

R1- Pigeon stretch

R2- Ankle stretch ( use weights)

Weightlifting

Overhead Squat (3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

10 x Alternating Box Step-Ups (50/35)

10 x Alternating Hang Dumbbell Snatch (50/35)

10 x Plank Dumbbell lateral transfers