071822

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)

Barbell Drills: 5-7 reps of each movement w/ demos

Deadlift

Hang Power Clean

push press/push jerks

3 Rounds

8 x Deadlift (add weight)

6 x Hang Power Clean

4 x Push Jerks

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Cool Down

Good Mornings (7-7-7)

90*/90*

Starting with arms turned up right and at a 90*angle from elbow to wrist and elbow to shoulder. Then rotate forward and down trying to rotate your wrists down without moving your shoulders. Ask Coach Nick for demonstration.