6-9-21

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

2:00 Bike or Row

10 x push ups

10/10 x Single Leg Deadlift

R1- chest stretch

R2- Hamstring stretch

Weightlifting

Deadlift (3-3-3)

80%

Bench Press (5-5-5-5-5)

75%

Gymnastics

Pull-ups (3 x 75% reps from yesterday)

Cool Down

optional

Tabata Pump 1 (AMRAP – Reps)

8 Rounds

20:10

Barbell Curls (AMRAP 20 Sec)

Hold Mid Curl (10 sec)

1:00 Rest

8 Rounds

20:10

Ring Row (AMRAP 20 sec)

Hold top of row (10 sec)