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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 ( jumping jacks, jump rope, double unders)

15 x Kettlebell deadlift,KBS, American KBS

5 x Inch Worm + Push-ups

Barbell Demos

Weightlifting

Metcon (5 Rounds for weight)

10:00

EMOM (2:00)

5 x Push Press

3 x Push Jerk

1 x Split Jerk

Metcon

Metcon (AMRAP – Reps)

5 minute AMRAP

12 x Kettlebell Swings (53/35)

25 x Double Unders

3 Minute Rest

5 Minute AMRAP

12 x Shoulder to Overhead (50/35)

25 x Double Unders