1-20-21

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

Barbell Clean warm-up (No Measure)

1. Down and Finish

2. High Pull

3. Muscle Clean

4. HPCL- 2″,4″,6″

5. HSCL

5 reps per movement, similar to Burgener Snatch Drills

Weightlifting

Wall Balls (4×15-20 (+2) +1 x max reps)

Using a medicine ball, squat and throw the medicine ball to a target.

Wall Ball Shots (AMRAP – Reps)

max reps wall balls

Metcon

Metcon (Time)

For Time

400m Run

3 x Squat Clean (135/95)

400m Run

3 x Squat Clean (155/115)

400m Run

2 x Squat Clean (185/125)

400m Run

2 x Squat Clean (205/135)

400m Run

1 x Squat Clean (225/155)
RX+ weights

185/125-205/135-225/155-245/165-275/185