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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

10m walking lunge forward

10m walking lunge backward

10 x Russian Kettlebell Swings

10 x Tuck Ups

5 x inch worm + Push-ups

Weightlifting

Shoulder Press (10-10-10)

Weighted Hip Thrust (10-10-10)

Weighted Hip Thrust

Metcon

Metcon (Time)

For Time (10:00)

100m OH Walking Lunge (50/35)

50 x Kettlebell Swings (53/35)

30 x Toes to Bar

Cool Down

Seated Dumbbell Press (3 x 10/10)

Seated Dumbbell Press from the floor

https://www.youtube.com/watch?v=Frr0z5YB_U0

Shoulder Lateral Raise (3 x 10)

Shoulder Lateral Raise

https://www.youtube.com/watch?v=n_r-ROwHkdA