11-19-20

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

5 x Push-ups

10 x Ring Row

15 x Air Squats

R1- Chest stretch

R2- Couch stretch

Weightlifting

Behind the Neck Press (Snatch Grip) (5-5-5)

Bulgarian split squat (3 x 7/7)

One foot on top of a bench, perform a one leg squat with the foot on the ground.

Metcon

Metcon (AMRAP – Reps)

AMRAP 7:00

+1 Handstand Push-Up

+2 Pistols