102621

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)

Part A

On a 5:00 Clock

10 Deadlifts barbell

10 High Knees

10 Butt Kickers

10 Alternating Elbow Rack Stretches

Part B (add weight)

2 Warm-up Sets:

10 Front Squats (unweighted)

3 Sets For Load:

10 Front Squats

– Rest 1:30 between sets

Part C (add weight)

2-3 Sets:

15 Unbroken Deadlift Reps

Metcon

Metcon (Time)

3 Rounds For Time:

800m Run

50 Deadlifts (95/65#)
Optional Scaling Ideas

Deadlifts down to (75/55)

and change the run distance down to 600m