7-30-21

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

2:00 Bike

20 x KB swings

10/10 x DB push press

R1- supine twist

R2- banded shoulder distraction

Metcon

Metcon (Time)

For Time

2400m Bike

50 x Hang Dumbbell Power Snatch (50/35)

30 x Shoulder to Overhead (50/35)(15/15)
RX+ 70/50