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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)

2 Rounds

10m Walking Lunge Forward & Backwards

20 x Upper back mobility (foam roller)

10m Inch Worm

20 sec hollow hold

10 x Kipping swings

Weightlifting

Metcon (5 Rounds for weight)

5 Rounds

10m Overhead Waking Lunge + 5 x Split Stance DB Jerk (Right and Left side)

Metcon

Metcon (Time)

7 Rounds

7 x Thrusters (95/65)

7 x Toes to Bar