CrossFit – Thu, Oct 20

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

10m Walking lunges

10m Reverse walking lunges

10m Walking toe touch

10m Walking bend and scoops (hamstring)

10/10 Single Leg Deadlifts

3 Rounds

5-10 Deadlifts (30-50-60% TM)

Weightlifting

Deadlift (5-3-1 (75-85-95%))

Metcon

Brutal Kettlebell Finisher (Time)

For Time

10-8-6-4-2

Goblet Squat

Kettlebell Swing

Deadlift

10m Goblet Walk at after your deadlift