8-18-21

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 KB DL ( 2 hands)

5 x Goblet Squats

10m walking lunges

R1- Overhead Stretch

R2- Bottom of the Squat

Weightlifting

Snatch Balance (2-2-2)

Push Jerk (2-2-2)

Metcon

Metcon (Time)

For Time (5:00)

10-8-6-4-2

Goblet Squat (53/35)

Kettlebell Swing

Sumo Deadlift High Pull

Goblet Walk 10M
RX+