6-23-21

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 x jump rope

10 x push-ups

10 x goodmornings (barbell)

R1- hamstring/low back stretch

R2- chest stretch

Weightlifting

Deadlift (3-3-3)

80% +1-3%

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

75% 1-3%

Metcon

Metcon (Time)

3 Rounds (7:00)

30 x Double Unders

20 x Single Leg Deadlifts (53/35)(10R/10L)

10 x Dips