CrossFit – Wed, Oct 19

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

10 x Banded Pass through

10 x banded pull aparts

20 x upright horizontal row

10 x Shoulder Press

3 Rounds

5 x Shoulder Press (30-50-60% TM)

10-20 x Jump Rope ( Singles / Doubles)

Weightlifting

Shoulder Press (3-3-3+ (70-80-90%))

Metcon

Metcon (AMRAP – Reps)

AMRAP (5:00)

Hang Dumbell Snatch/ Kettlebell Snatch

Penalty: 20x Double Unders