032822

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 Lunges

10m Duck Walk

30/30 sec Overhead or front rack stretch

30 x Jump Rope

10x Bent Over Row (Barbell)
duck walk

https://www.youtube.com/watch?v=WpRHF2XEuqg

Weightlifting

In today’s weightlifting portion of the class, athletes can choose between FSQ or OHS. The choice should be made based on personal goals in the Clean or the Snatch.

Front Squat (10-10-10)

Overhead Squat (10-10-10)

Metcon

Metcon (Time)

For Time (10:00)

50 x GHD Sit-up

100 x Gorilla Rows (50/50- 1:1)(50/35s)

200 x Double Unders