7-13-21

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)

1.Barbell Drills

2. 2 Rounds

250m Row

10 x Sit-ups

10 x Ring Rows

5 x Power Cleans

R1- 2:00 Foam Rolling

R2- Front Rack Stretch (banded or bench)

Metcon

Metcon (Time)

For Time

2 Rounds

Partner A: 1K Row

Partner B: 1:00 Max Reps Power Clean (.75BW/.5 BW)
Partner A and Partner B start the workout at the same time. Partner B finishes the cleans and rests until Partner A finishes 1000M on the rower. Partner A will rest 3:00 before starting their 1:00 of Power Cleans. Every power clean will be 2 seconds off the other partner 1K row time.

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

50m Goblet Walk(53/35)

Switch

AMRAP

20 x Aussie Pull-Ups

20 x Tuck-Ups

20 x Burpee
Partner A will start the AMRAP of 20s while Partner B starts the Goblet Walk, after 50m the partners switch and the AMRAP continues.