7-28-21

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

400m Jog

15 x Push- Ups

10 x Hip extensions/ Good mornings

10 x Hanging Leg Raises

R1- 2:00 Hamstring stretch

R2- 2:00 Foam Roling

Part 2

3 Rounds

10 x DB bench

10 x KB DL

Rest

( Build up to WOD weights)

Metcon

Metcon (Time)

For Time

100 x Dumbbell Bench Press (50s/35s)

Every break perform 100m Farmers Carry (53s/35s)(KBs)
Rest after each Farmers Carry ~ 1:00

Rx+ 70s/50s