CrossFit – Tue, Dec 6

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

2:00 Bike

10m Walking Lunges Forward/Reverse

10 x Down dog into cobra

10 x Banded Pull Aparts

20 x Upright Banded Rows

10 x Shoulder Press (light)

Weightlifting

Shoulder Press (5-3-1+ (75-85-95%) +5#)

Metcon

Shoot & Move (Time)

Partner WOD

For Time (8:00)

10 Calorie Bike

30 x OH Walking Lunges (50/35)

10 Calorie Bike

30 x Dumbbell Clean & Press (50/35)

10 x Calorie Bike

30 x OH Walking Lunges (50/35)

10 x Calorie Bike
Athletes can partition the workout as needed but only 1 athlete can work at a time.

WOD Blog
WOD Blog