101521

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 Sets

10 PVC Pass Throughs

:20 Bottom of Squat Hold

10 PVC Strict Press

10 Air Squats

3 Sets

•

Athletes should add weight as long as technique is maintained.

10 Snatch-Grip Push Press

10 Seated Sots Press

Weightlifting

Snatch (1-1-1-1-1-1-1)

Metcon (7 Rounds for weight)

7 Sets For Load:

1 Snatch