2-9-21

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)

2 Rounds

5 x Inch Worm + push-ups

10m Walking Lunge

10 Sit-ups

R1- Banded distraction

R2- upper back stretch

Weightlifting

Push Press x 3 + Jerk x1 (5 Rounds for weight)

3 x Push Press

1 x Jerk

Metcon

Metcon (AMRAP – Reps)

AMRAP 7:00

50 x Toes to Bar ( Buy-In)

with remaining time

10 x DB Hang Clean & Press (50/35)

10 x Weighted Step-ups (24/20)(50/35)