092921

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)

Set 1

100m Jog + 5 Up-Downs

KB Hold at Side

Set 2

100m Jog + 5 Up-Downs

KB Hold at Chest

Set 3

100m Jog + 5 Up-Downs

KB Hold Overhead

Set 4

10 Up-Downs

KB Goblet Squat Hold

Warm-up

Warm-up (No Measure)

WOD PREP

3 Rounds

3 x Single Arm KB DL Each Side

3 x Single Arm KB Swing

5 x Russian KB Swing

10 x Double knee tucks

Rest :30

Metcon

Metcon (AMRAP – Reps)

AMRAP 5

5 KB Swings Single-Arm Swings (53/35#)

10 Up-Downs to Plate

– Rest 3:00

AMRAP 4

10 Russian KB Swings

10 Up-Downs to Plate

– Rest 3:00

AMRAP 3

Max Distance Single-KB Carry