9-24-21

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

15 x Wall Squats

10 x Barbell Press

5 x Hang leg raise w/ 3-5 sec hold

Stretch:

R1- Quad Stretch

R2- Downward Dog

Weightlifting

Metcon (3 Rounds for weight)

Thruster Total

5-3-1 Thruster Max

Metcon

Metcon (AMRAP – Reps)

3 Round AMRAP

(1:00 Rounds)

Max Reps for 60 seconds

GHDSU

Farmers Carry (50s/35s)

Wall Ball Shots (20/14)

Rest
Farmers Carry is 10m in the box and turn around. Each mat is 2 reps.