9-23-21

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)

3 Rounds

:40 Row( Easy/Moderate/Fast)

:20 Rest

:40 Push-ups/Barbel Bench Press

10:00 Bench Press warm-up

(Tech Demo)

Demo Round

Partner 1 :20 Row (fast)

Partner 2 5-10 Bench Press

:20 Rest

Partner 2 :20 Row (fast)

Partner 1 5-10 Bench Press

3:00 Break

Metcon

Metcon (Time)

For Time

Partner WOD

2 Rounds

100/80 Calorie Row

50 x Bench Press (155/105)