8-25-21

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

10m Walking Lunges

10 x banded pull aparts

10 x banded pass throughs ( like with the pvc)

R1- Overhead stretch on bench/box

R2- bottom of the squat hold

Weightlifting

Snatch Balance (1-1-1)

Push Jerk (1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP

5 x Hang DB Snatch (50/35)

5 x DB Push Press

5 x DB OH reverse lunges

10m Waiters Walk

Switch sides