7-12-21

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

5 x Inch Worms

10 x Push-ups

3-5 x Wall Walks

R1- Couch Stretch

R2- banded shoulder stretch

Weightlifting

Back Squat (10 x 3s)

Wk6/6

75% + 1-3%

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

Metcon

Metcon (AMRAP – Reps)

AMRAP

0:00- 3:00

2 Rounds

10 x Box Step Ups (24/20)(50/35)

10 x Handstand Push-ups

3:00-6:00

2 Rounds

12 x Box Step-Ups

12 x HSPU

6:00-9:00

14&14…