CrossFit – Wed, Nov 9

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

2 Rounds

1:00 Bike

10m/10m Suitcase Carry

10 x Push-ups/ Bench Press

Weightlifting

Bench Press (5-5-5+ (65-75-85% TM)
+5#)

Metcon

Metcon (Time)

3 Rounds

1200m Bike

50m/50m Suitcase Carry (70/53)

12 Dips

2:00 Rest

Cool Down/ Accessory

3 Rounds

20 x Tricep Push-Downs

Max Rep Push-ups (1 Set)

Rest as Needed