7-20-21

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

10/10 Single Leg Deadlift

10 x Push-Ups

10 x Tuck-Ups

R1- Hamstring Stretch

R2- Chest Stretch

Weightlifting

Deadlift (2-2)

~80%

Bench Press (2-2)

~80%

Metcon

SUITCASE CHALLENGE (Weight)

MAX WEIGHT HELD A MINIMUM OF 30 SECONDS, ONE BARBELL IN EACH HAND.