102021

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)

AMRAP 8:

100m Jog

10 Hollow Rocks

10 Arch-ups in Prone

10 DB Side Bends / Side

Warm-Up Advanced

10 Good Mornings (45/35#)

10 Straight Leg Sit-ups

5 Staggered Stance Good Mornings / Leg (45/35#)

10 Butterfly Leg Sit-ups

:20 Superman Hold on GHD

10 Weighted Sit-ups

2 Sets:

5-10 GHD Hip Extensions

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

10 GHD Hip Extensions

100m Farmer Carry (50/35#)

10 Weighted Sit-ups (20/14#)

– Add 10 reps to the Hip

Extensions and sit-ups after

each round.
Scale Ideas: take the weight down in the farmers carry and in the weighted situps