032522

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

10 x Sumo Deadlift

10 x Push-ups

10/10 x Single Leg Glute Bridge

30 x Jump Rope

Weightlifting

Shoulder Press (10-10-10-10-10)

Weighted Hip Thrust (10-10-10-10-10)

Weighted Hip Thrust

Metcon

Metcon (Time)

For Time (7:00)

21-15-9

SumoDeadlift High-pull (75/55)

Dips

Cool Down

Shoulder Lateral Raise (10-10-10)

Shoulder Lateral Raise

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