100621

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 8:00 Clock

3 Sets:

12 Weighted Single-Leg Squats

12 Alternating Reverse Lunges

1:00 Hollow Hold

Warm-up (No Measure)

1 Set x 7 Reps, empty barbell

3 Sets x 5 Reps, increasing weight

1 Set x 7 Reps, moderate weight or desired starting weight

Weightlifting

Front Squat

Metcon (9 Rounds for weight)

Total Weight

Front Squat

10-5-3-1-1-1-3-5-10
1) 10 reps = 60%+

2) 5 reps = 70%+

3) 3 reps = 80%+

4) 1 rep = 90%+

Cool Down

Warm-up (No Measure)

3 Sets

:30 Groiner Stretch / Side

:30 Couch Stretch / Side