1-4-21

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)

10m Knee to Chest

10m Walking Toe Touch

10m High Knee & Butt Kickers

200m Jog

R1- Hamstring Stretch

R2- Claf Stretch

Weightlifting

Deadlift (10-10-10)

50% 1RM

Speed is the focus, lift fast and rest should be short

Metcon

Metcon (Time)

For Time

3 Rounds

400m Run

8 x Power Cleans (135/95)

12 x Toes to Bar