7-7-21

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

1:00 Row

10 x Barbell goodmornings

10 x push-ups

R1- down dog 2:00

R2- supine twist

Weightlifting

Deadlift (3-3-3)

80%, this weight should be the weight you lifted 2 weeks ago.

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

75% +1-3% ( this should be the same weight as 2 weeks ago)

Metcon

Metcon (3 Rounds for reps)

EMOM 12

(AMRAP in each minute)

Pull-Ups (strict)

Push-Up (Hand release)

Sumo Deadlift High Pull (95/65)

Rest