3-8-21

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

90 seconds row

20 x Jumping Jacks

15 x Air Squats

10 x PushUps

R1- Couch Stretch

R2- Trap Smash w/ tennis ball

Weightlifting

Back Squat 10-5-3 (3 Rounds for weight)

Back Squat

10-5-3 Rep Max

Back Squat

Metcon

Metcon (Time)

For Time

500m Row

50 x Push Press (95/65)

50 x Box Jump Overs (24/20)