072022

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 forward & backwards

10 x banded pull aparts

10 x Single leg DB DL

10 x Scap Pull-ups (Lat pull ups)

10 x kipping swings or ring row

3 Rounds

600m Bike

6 x pull-ups

6 x DB Snatch

Rest

Metcon

Metcon (Time)

For Time

3 Rounds

1200m Bike

12 x Pull-ups

12 x DB Snatch (50/35)

Rest 1:00

Cool Down

Warm-up (No Measure)

3 Rounds

7-12 Bent over row

7 -12 Back Squats w/ pause in bottom