6-8-21

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)

Begin with PVC Snatch drills.

2 Rounds

1:00 Row

5 x Hanging Scap retractions w/ hold

5 x kipping swings

5 x Power Snatch

R1- Foam Rolling

R2- Couch Stretch

Gymnastics

Strict Pull-Ups (3 x max reps)

Metcon

Metcon (Time)

For Time (12:00)

5 Rounds

300m Row or 500m Bike

8 x Power Snatch (75/55)

CORE

Dumbbell row (15-15-15-15-15)

athletes set up on a bench usually and with a flat back and one knee on the bench the athlete will row the DB up to their chest.

Side Bends (12-12-12)

with a weight in hand, bend over to the side and return back to standing.