7-2-21

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 Round

10m walking lunges

10/10 single arm DB press

10 x Air Squats

R1- Quad Stretch

R2- Front Rack stretch

Weightlifting

Front Squat (3-3-3)

85% of last week

Shoulder Press (3-3-3)

85% of last week

Metcon

Metcon (Time)

For Time (7:00)

100 x Thrusters (45/35)

EMOM 3 x Lateral burpee over bar