3-10-21

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

Clean Barbell Warm-up (No Measure)

Barbell Drills

10 x Front rack stretch

10 x Front squats

10 x HHPCL

10 x HPCL

10 x PCL

Weightlifting

Clean Segment Pull (3-3-3)

Clean pull pausing at 1″ + Knee + Thigh + Finish

Metcon

Metcon (AMRAP – Reps)

15 minute AMRAP

( Clean Ladder)

100m Run

3 x Clean 135/95-155/105-185/125-205/135-225/155-245/175-275/195-315/225
Run 100m before each set

Scaled idea: pick a weight thats ~20% heavier than your 1 Rep max and work back 8 x By ~10% back or leas each time.