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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

7-10 Reps of each movement

Barbell Goodmornings

Barbell Back Squats

Elephant Walk Each Leg

Walking Lunge Each Leg

Weightlifting

Back Squat (10-10-10-10-10)

Deadlift (10-10-10-10-10)

Metcon

Metcon (3 Rounds for reps)

2 Rounds

EMOM (FGB Style)

Kettlebell Swings (53/35)

Hollow Rocks

Weighted Lunges (53/35)

Toes to Bar

Rest