040122

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

10 barbell good mornings

10 x barbell back squat

Weightlifting

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

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

Metcon

Metcon (Time)

For Time (7:00)

50m Weighted lunges (50s/35s)

5 x Devils Press (50s/35s)

40m Weighted lunges

4 x Devils Press

30m Weighted Lunges

3 x Devils Press

20m Weighted lunges

2 x Devils Press

10m Weighted Lunges

1 x Devils Press
Devils Press

https://www.youtube.com/watch?v=vNtPyE-RPYs