CrossFit – Fri, Aug 12

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.

Warmup

2 Rounds 1:00 Bike

10 x Bent Over Row ( barbell)

10 x hip/back extensions

Metcon

Metcon (3 Rounds for reps)

From 0:00-2:00 (2 minutes)

Bike 1200/1000 m

Max Deadlifts

Rest 1 minute

From 3:00-6:00 (3 minutes)

Bike 1800/1500 m

Max Deadlifts

Rest 2 minutes

From 8:00-12:00 (4 minutes)

Bike 2400/2000 m

Max Deadlifts

Women: 225 lb

Men: 315 lb

Cool Down/ Accessory

3 Rounds

Hip Extension 7-12 (weight as needed)

Bent Over Row 7-12 (weight as needed ~25% BSQ)