3-16-21

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)

Barbell Clean warm-up (No Measure)

1. Down and Finish

2. High Pull

3. Muscle Clean

4. HPCL- 2″,4″,6″

5. HSCL

5 reps per movement, similar to Burgener Snatch Drills

Weightlifting

Squat Clean (3-3-3)

Metcon

Metcon (Time)

For Time

2400 M Assault Bike

24 x Hang Power Clean (135/95)

24 x Pull- Ups (C2B)