5-5-21

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 spider man lunge

20 situps

15 air squat

10 push ups

1 Round bear complex with barbell

R1- Supine Twist

R2- foam rolling

Metcon

The Bear Complex (5 Rounds for weight)

5 Rounds

7 unbroken sets of

1 x Power Clean

1 x Front Squat

1 x Push Press

1 x Back Squat

1 x Push Press