11-9-20

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

50 x Singles

15 x Air Squats

15 x pvc pipe pass throughs

R1- 60 seconds bottom squat

R2- ankle stretch with weight

Weightlifting

Metcon (5 Rounds for weight)

5 Rounds

1 x Snatch balance + 2 x Overhead Squats

Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP

30x Double Unders

20x DB Snatch(50/35)
snatch is from the ground