7-9-21

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 lunges

10/10 DB shoulder press

15 x Air Squats

R1- Front rack stretch

R2- Couch Stretch

Weightlifting

Front Squat (3-3-3-3-3)

75%, same as 2 weeks ago

Shoulder Press (3-3-3-3-3)

75%, same as 2 weeks ago

Metcon

Metcon (AMRAP – Rounds and Reps)

EMOM 10

12 x WallBall Shots (20/14)