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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

10 x pvc pipe pass though

10 x Down and Up + high pull

10 x Muscle Snatch

10 x Snatch Drops

10 x Overhead Squats

10 x Snatch Deadlift

Burpee efficiency

20 x Burpees

12 minute

Snatch

Metcon

Metcon (AMRAP – Reps)

12 minute AMRAP

30 x Burpee (to target)

15 x Snatch (95/65)

25 x Burpee

15 x Snatch (135/85)

20 x Burpee

15 x Snatch (165/100)

15 x Burpee

AMRAP

Snatch (205/115)
tie break time after burpees

Masters RX 55+

Snatch 75/55, 95/65, 135/85, 165/100

Metcon (AMRAP – Reps)

12 minute AMRAP

30 x Burpee (to target)

15 x Snatch (45/35)

25 x Burpee

15 x Snatch (75/55)

20 x Burpee

15 x Snatch (95/65)

15 x Burpee

AMRAP

Snatch (115/85)

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