9-15-21

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

20 x Jumping jacks

10m Walking Lunges

10 x push-ups

10m backwards walking lunges

R1- Abdominal stretch

R2- Couch stretch

Weightlifting

Push Jerk (2 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

5 x Handstand Push-ups

10 x Hang DB Squat Clean (50/35)

20 x Weighted Box Step Ups (50/35)

40 x Double Unders