100521

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)

On a 10:00 Clock

•

Spend about 1:00-1:30 on the first four movements, then the remaining time on the fast-feet drills.

1) Iron Cross Stretch

2) Scorpion Stretch

3) Groiner Stretch

4) Kick-ups

5) Quick Feet Drills

Warm-up (No Measure)

8:00 – 10:00

2 x Power Clean (unbroken)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

9 Deadlifts (115/75#)

6 Burpees

3 Power Cleans

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

9 Deadlifts (95/65#)

6 Burpees

3 Power Cleans

Cool Down

Warm-up (No Measure)

2 Sets

1:00 Banded Hamstring Stretch / Side

:30 Seated Torso Twist / Side

:30 Scorpion Stretch Hold / Side