6-30-21

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

5-10 Back exentsions

10 push-ups

R1- Supine Twist

R2- Chest stretch

Weightlifting

Bench Press (5-5-5)

85% of last week

Deadlift (3-3-3)

85% of last week

Metcon

Metcon (AMRAP – Rounds and Reps)

2 Rounds

3 Minute EMOM

15 x Bent over Row (75/55)

10 x Push-Ups

Rest 2 minutes

3 Minute EMON

10 x Bent over Row (95/65)

10 x Push-Ups