CrossFit – Thu, Dec 15

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

10 plate halos clockwise

10 goblet sumo squats

10 plate halos counter clockwise

10 goblet sumo squats

20 Pigeon stretch + hip hinges both sides

20 upright band horizontal rows

10 banded pull a-parts

10 push-ups

Weightlifting

Bench Press (2-2-2-2-2 @ ~85%)

Back Squat (2-2-2-2-2 @ ~85%)

Metcon

Metcon (AMRAP – Reps)

Tabata: Thrusters

8 Rounds

:20 AMRAP Thrusters (45/35)

:10 Resting