4-7-21

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

10m Walking Lunge

10 x Single Leg Deadlift

15 x Air Squats

10 x DB press

R1- Couch Stretch

R2- Pigeon Stretch

Weightlifting

Back Squat (10-10-10)

Metcon

Metcon (AMRAP – Reps)

7 minute AMRAP

+2 hang dumbbell snatch 50/35

+2 box step ups 24/20
RX+ 20/14 weight vest