2-15-21

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

60 sec Row

5 x Inch worm + push-ups

10m spiderman lunge

5 x Lat retractions

5 x kipping swings

Stretches

R1- Banded shoulder stretch

R2- hamstring stretch

Weightlifting

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

For Weight

Bench Press 5-3-1

Bench Press

Metcon

: Metcon (Time)

For Time

1K Row

50 x Bench Press (135/95)

30 x Pull-Ups