6-7-21

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

R1

10m Walking Lunges

10 x Barbell Push Press

10 x Back Squats

Stretch: Shoulder distraction

R2

10m Walking Lunges

10 x Barbell Push Press @ 30%

10 x Back Squats @ 30%

Stretch: Couch Stretch

Weightlifting

Back Squat (10-10-10)

75%

Push Press (5-5-5-5-5)

75%

Bar from floor

Metcon

Metcon (Time)

For Time

3 Rounds

10 x DB CJ(50/35)

10m Walking Lunge (weighted)

Rx+ (70/50)