5-11-21

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 Drills first

3 Rounds

30 x jumping jacks

3 x muscle clean

3 x power clean

3 x squat clean

(increase weight after each round)

Metcon

Metcon (Time)

For Time

50/5-40/4-30/3-20/2-10/1

Double Unders

Power Cleans

RX- 135/95- 155/105-185/125-205/135-225/155

RX+ 185/125-205/135-225/145-245/175- 275/195
If you can’t make a lift near the end of your workout then try for a new 1 RM Power Clean for your last Round. If it’s your last 2 round then try for one and if you get it, try for another.

Cool Down

Warm-up (No Measure)

3 Rounds

20 x Kettlebell Shrugs

20 x hanging leg raises

20 x banded good mornings

Rest