040622

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 Spiderman Lunges + twist

10m Duck Walk

10 x Hollow Rocks

10 x Breathes/ Reps during thoracic mobility

Weightlifting

Alternate squat variations from week to week.

Front Squat (10-10-10)

Overhead Squat (10-10-10)

Metcon

Metcon (AMRAP – Reps)

2 Rounds

EMOM perform AMRAP of :

1. GHD Situps

2. Rest

3. Bike Calorie

4. Rest

5. Toes to Bar

6. Rest

7. Wall Ball Shots (20/14)

8. Rest