6-16-21

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

30 jumping jacks

10 x pushups

5/5 x Single leg deadlift w/barbell

R1- downward dog

R2- calf stretch

Weightlifting

Deadlift (3-3-3)

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

Metcon

Metcon (Time)

For Time

300 x Double Unders

5 x Pull-Ups on each break