6-14-21

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.

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.

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

1:00 Row or Bike

10m walking lunge

10 push ups

10 banded pull aparts

R1- couch stretch

R2- banded shoulder distraction

Warm-up (No Measure)

2 Rounds

1:00 Row or Bike

10m walking lunge

10 push ups

10 banded pull aparts

R1- couch stretch

R2- banded shoulder distraction

Weightlifting

Back Squat (3-3-3-3-3-3-3-3-3-3)

75%

maybe add 1-3% per week, but you do not have to increase weight each week.

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

Metcon

100 Goblet Squats (Time)

For Time

100 x Goblet Squats (53/35)