7-6-21

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 lunge

5 x Inch worms

15 x Air Squats

10 x push-ups

R1- Banded shoulder

R2- Quad Stretch

Weightlifting

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

start with the weight we used prior to back off week, this should be a weight that you have completed already during this weightlifting cycle.

Push Press (5-5-5-5-5)

75% ( this should be a weight from the week prior to the back off week)

Metcon

Metcon (Time)

For Time (7:00)

30-20-10

Hang Dumbbell Clean & Press (50/35)(15R/15L)

Box Step-Ups (24/20)(50/35)
WOD is optional and is usually post wod on a seperate timer.