2-16-21

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

15 x Air Squats

10 x KB RDLs

10 x Abmat Sit-ups

R1- Supine Twist

R2- Couch Stretch

Weightlifting

Back squat EMOM 2 min x 5 RDS (Weight)

5 Rounds

2 minute EMOM

10 x Unbroken Backsquats

Back Squat

Metcon

Metcon (Time)

3 Rounds

100m Single Arm Kettlebell Carry (53/35)

21 x Russian KBS (53/35)

12 x Weighted Sit-Up + Press (35/20)