072022

Thomasville CrossFit – Barbell Crew

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.

Weightlifting

Use the 3 miss Rule for lifting attempts. If a press out happens it is to be counted but treated like a miss and the athlete should only try to increase weight at the coaches discrection

Split Jerk (1-1-1)

Push Jerk (1-1-1)

Metcon

Metcon (Time)

3 Rounds

1200m Bike

21 x Bench Press ( ~ 60% 1RM)

12 x Box Step Ups (weighted)(12 x each leg)

Rest 3:00