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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)

3 Rounds

1:00 Jump Rope or Jumping Jacks

:30 Forearm to Plank

:30 Wall Sit Hold

3 Rounds

3 x Power Clean (increase weight)

5 x Bench Press (increase weight)

7 x Goblet Squats ( Increase weight)

Rest as needed between movements and get coaching/ additional demos as needed.

You should have WOD weight on your Clean at a minimum.

Weightlifting

Bench Press (10-10-10)

~60-70%

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner Chief

“Chief”

3 x Power Clean (135/95)

6 x Push-ups

9 x Air Squat

Only one athlete may be working at a time. Each athlete will have equal time to perform AMRAP of “Chief” and the other teammate will pick up were the other athlete stops.

R1- 3:00

R2- 2:30

R3-2:00

R4- 1:30

R5- 1:00

R6-:30

Example: athlete 1 works for 3 min and then athlere 2 picks up the workout for their 3:00 round. you will rest while your teammate works.