7-16-21

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 press (light)

10 Air Squats

R1- Couch Stretch

R2- Front rack stretch

Weightlifting

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

75% +1-3%

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

75% 1-3%

Metcon

30 Unbroken Thrusters (Weight)

For Weight

30 x Thrusters (Unbroken)
Perform 30 Thrusters without putting the bar down or resting in any position other than the overhead position.