093021

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)

4 Rounds

:20 Squat Therapy (use wall)

Rest :10

:20 Reach, Roll, and Lift Drill (use wall or floor)

Rest :10
https://www.youtube.com/watch?v=b5Zo4-SSLM0

Weightlifting

Thruster (1-1-1-1-1-1-1-1-1-1-1-1)

LOADING UP | 7:00

5 Sets

3 Thrusters (add 10-45# to each side)

3 Thrusters (add 10-25# to each side)

2 Thrusters (add 10-25# to each side)

2 Thrusters (add 10-25# to each side)

1 Thruster (next weight should be your starting weight in the workout

https://www.youtube.com/watch?v=L219ltL15zk&t=8s

Metcon (12 Rounds for weight)

12 Rounds

1 x Thruster

Cool Down

Warm-up (No Measure)

3 Sets

:30 Doorway Stretch / Side

:30 Banded Shoulder Stretch / Side

:30 Banded Rack Stretch / Side