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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

Power Clean (1 rep max)

remember to apply the 3 miss rule when attempting maxes and always keep technique in mind.

Back Squat (1 rep max)

Metcon

Metcon (Time)

For Time

150 x Kettlebel l Swings

Penalty: 100m run + 15 x Push-ups everytime the athlete stops the Kettlebell swing