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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

DB/KB

7 x Single leg DL

5 x Hang Power Clean

3 x Shoulder to Overhead

(Both arms in each round, start light)

2 Rounds

7 x Deadlift ( increase weight)

5 x Hang Power Clean

3 x Shoulder to Overhead

Metcon

Partner DT (21:00) (AMRAP – Rounds and Reps)

21:00 AMRAP

“DT”

12 x Deadlifts (155/105)

9 x Hang Power Clean (155/105)

6 x Shoulder to Overhead (155/105)

Partners will switch at specific time and the team members will pick up where their teammate left off. Switches occur on the 3:00-2:30-2:00-1:30-1:00-:30 and each member will work for the same amount of time.

Cool Down

Warm-up (No Measure)

3 Rounds (no measure)

7 x Bent over Barbell Row (medium weight)

12-15 GHDSU or Weighted Situps

2:00 Stretching ( Hamstrings, Foam Roller mid back, lacrose ball on trap)