CrossFit – Tue, Nov 8
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
30 x Jumping Jacks
10 x Bird Dogs
10 x PVC Good Mornings
10 x PVC Torso Twist
Barbell Drills (Clean)
Deadlifts x 10
Weightlifting
Deadlift (5-5-5 @ 65-75-85%TM
+10#)
Metcon
Metcon (AMRAP – Rounds and Reps)
7:00 AMRAP
3 x Power Clean (80%1RM)
30 x Double Unders