6-18-21

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 walking lunges

10m squat jumps

10/10 Single Arm DB press

10 x Wall ball sit up & toss

R1- pigeon stretch

R2- front rack stretch

Weightlifting

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

75%

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

75%

Metcon

Metcon (AMRAP – Reps)

AMRAP 5:00

Wallball Shots (20/14)

5 x burpees when you stop