COME TO DA GYMMM

Thomasville CrossFit – CrossFit

Warm-up

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 (No Measure)

2 ROUNDS

3 Wall Walk

10 RDL

20 Wall Squats

15 KB Swings (light)

1-2 min Bike

R1- Hamstring Stretch

R2 – Foam Roll

Weightlifting

Deadlift (3-3-3-3-3)

~ 75% Touch & Go!

You can add weight each set.

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

7 Handstand push-ups

14 Sumo Deadlift Highpulls (75/55)
Spend time before the wod practicing HSPU.

RX+ Strict HSPU – 95/65