6-11-21

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

10m spiderman lunge

10 x push-ups

10 x Air Squats

R1- Front rack stretch

R2- couch stretch

Weightlifting

Front Squat (3-3-3-3-3)

75%

Shoulder Press (3-3-3-3-3)

75%

Metcon

Metcon (Time)

For Time (5:00)

20-10

Dumbbell Thrusters

Burpee