6-28-21

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

2:00 Row or Bike

15 x Air Squats

10 x Push-ups

5 x Pull-ups or Ring rows

R1- Quad Stretch

R2- Players Choice

Weightlifting

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

85% of last week

Push Press (5-5-5)

85% of last week

Metcon

Metcon (Time)

For Time

100 x Hang Power Clean (45/35)

100 x Push Press (45/35)

100 x Back Squats (45/35)
5 x Burpee over the barbell when you break. Resting the bar in the front rack position, overhead position and on your back will not count as breaks.