5-17-21

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

2 Rounds

1:00 Assault Bike

10/10 single leg deadlifts

10 ring rows

R1- Hamstring stretch

R2- Forearm Stretch/ front rack on bench stretch

Weightlifting

Power Clean (2-2-2)

82%

Metcon

Metcon (AMRAP – Reps)

AMRAP 7 Minute

But-In, 2400m Bike

With remaining time

20 x Kettlebell Swings (53/35)

10 x Chin – Ups