CrossFit – Tue, Oct 18

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

Barbell Drills

Then…

3 Rounds

30%,50%, 60% x 5 Back Squats

3-5 Kipping Swings/Pull-ups

3-5 Hang Power Clean

Weightlifting

Back Squat (3-3-3+ (70-80-90%))

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#