102821
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)
Partner A: Rows to 150m, for every meter partner A rows over 150m, they must perform that many strict-burpees (burpees with an honest push-up)or candlesticks
Partner B: As soon as partner A gets off of the rower, partner B starts on their own 150m row.
1 Sets x 10 Reps (45/35#)
2 Sets x 5 Reps (lightweight)
3-4 Sets x 5 Reps (increasing weight)
Weightlifting
Metcon (9 Rounds for weight)
9 Sets For Load:
Bench Press
5-5-3-3-3-1-1-1-1