CrossFit – Wed, Aug 10

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

2 Rounds

30 x Jumping Jacks

10 x air Squats

10 x tuck ups

R1- Front rack stretch

R2- Ankle Stretch

Metcon

Front Squat (5-5-5)

3 Heavy sets of 5 FSQ with the last set being the heaviest of the day all 3 sets about 70% 1RM

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

50 x Double Unders

30 x Wall Ball Shots (20/14)

20 x Knee Tuck w/ medball