12-11-20

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 inch worm + Push-up

5 x Is,Ts,Ys wwith 5/2.5

10 x Burpee

R1- Supine Twist

R2- Foam Rolling

Weightlifting

Bench Press 5-3-1 (3 Rounds for weight)

For Weight

Bench Press 5-3-1

Bench Press

Metcon

Metcon (Time)

For Time

50 x Single Arm Devils Press (50/35)