110521

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)

Set 1

:30 Alternating Spiderman Stretch

:30 Plank to Down Dog

Set 2

:30 Single Unders

:30 Inch worms

:30 Hand Release Push-ups

Set 3

:30 Double Unders or Singles

30 Shoulder Taps in Plank

Set 4

:30 Double Unders or Singles

100’ Bear Craw

Warm-up (No Measure)

Sets 1 & 2

3 Push Jerks + 3 Split Jerks

Sets 3 & 4

2 Push Jerks + 2 Split Jerks

Sets 5 & 6

2 Push Jerks + 1 Split Jerk

Metcon

Metcon (6 Rounds for weight)

6 Rounds Weightlifting Complex

2 x Push Jerk + 1 x Split Jerk

Cool Down

Metcon (No Measure)

3 Sets:

12 DB Floor Presses

12 DB Bent Over Rows