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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

Crossover Symmetry Warm-up

Then

2 Rounds

10 x PVC pass through

5/5 Around the World

10 x Banded pull- aparts

10 x Wall Angels

5/5 x Scorpions

Weightlifting

Bench Press (10-10-10)

Barbell Curls (10-10-10)

Standing Barbell Curl

Metcon

Metcon (Time)

For Time

4 rounds

10 x Decline push-ups

10 x Strict Chin-ups

20 x Flutter kicks (10 each)

10 x Tuck-ups

Cool Down

Hex Press (10-10-10)

Dumbbell Hex press

Single Arm Dumbbell Bench Press (10-10-10)

Metcon (No Measure)

3 Rounds

Single Arm DB Curl + 1 DB curl with 2 hands

7/7+7