8-30-21

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

10 PVC pass through

10/10 Plank Wrist circles

10 push-ups

I T & Y’s (8-10 reps each)

R1- Overhead stretch

R2- Foam rolling

Weightlifting

Behind the Neck Push Press (Snatch Grip) (3-3-3-3-3)

~ 75-100% Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

4 rounds

3:00 AMRAP

4 x Hang Squat Snatch (95/65)

6 x Pull-ups (C2B)

8 x Barbell Burpees (lateral)

Rest 2:00 ( pick up where you left off after rest)