102721

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 7:00 Clock

Jumping Jacks

Long Lunge

Lateral Lunges

Side-to-Side Swing

Inchworm + Push-up

Small to Big Arm Circles

Alternating Arm Twist

3 Sets:

7 Strict Presses (barbell)

7 Hang Power Cleans (barbell)

3 sets:

5 Strict Press (total)

5 Hang Power Cleans (total)

Metcon

Metcon (AMRAP – Rounds and Reps)

On a 20:00 Clock For Reps:

From 0:00-8:00:

AMRAP 8:

Max Strict Presses (115/75#)

– Each time you break, perform 50 double unders

– Rest 4:00

From 12:00-20:00:

AMRAP 8:

Max Hang Power Cleans (205/145#)

– Each time you break, perform 30 squats

Metcon

Metcon (AMRAP – Rounds and Reps)

On a 20:00 Clock For Reps:

From 0:00-8:00:

AMRAP 8:

Max Strict Presses (95/65#)

– Each time you break, perform 50 double unders or 1:00 of attempts

– Rest 4:00

From 12:00-20:00

AMRAP 8:

Max Hang Power Cleans (155/105#)

– Each time you break, perform 30 squats

Warm-up

Warm-up (No Measure)

Accumulate:

1:00 Couch Stretch / Side

1:00 Lacrosse Ball Foot / Side