7-19-21

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

10 x Medicine Ball Clean (R1 as group)

3 x Wall Climbers

2:00 Bike

R1- quad stretch

R2- trap smash

Weightlifting

Back Squat (1-1)

~85%

Push Press (1-1)

Metcon

Metcon (Time)

For Time (7:00)

Bike 1800/1500M

30 x WallBall Shots (20/14)

10 x Clean&Jerk (155/105)
RX+

2400/2000m

30/20#WBS

225/155 PCJ