032922

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 High Knee

10m Butt Kickers

10 x Ring Row

10 x Knee to Elbow

10 x Push-ups

100m Jog

Weightlifting

Bench Press (10-10-10-10-10)

~55-65%

Barbell Curls (10-10-10-10-10)

Standing Barbell Curl

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

1 x Rope Climb

10 x Push ups

100m x Run (20/14) Medball run