5-18-21
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
15 x Air Squats
10/10 x DB shoulder press ( 1 arm each)
10 x Goodmornings w/ Barbell
R1- Couch Stretch
R2- Hamstring stretch
Metcon
5 Rep Max Totals (3 Rounds for weight)
5 Rep Max Back Squat
5 Rep Max Shoulder Press
5 Rep Max Deadlift