CrossFit – Mon, Dec 19

Announcements

We will be CLOSED Friday 12/23 – Sunday 12/25 for Christmas.

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

Weightlifting

Shoulder Press (1 Rep Max)

Warm-up sets: 30% x10, 55% x5, 65% x3, 75% x1, 85% x1, 90% x1, 3 attempts at 1RM

Deadlift (1 Rep Max)

Warm-up Sets: 30% x10, 55% x5, 65% x3, 75% x1, 85% x1, 90% x1, 3 attempts at 1RM

Metcon

Tabata: Power Clean & Jerk (AMRAP – Reps)

8 Rounds

:20 AMRAP Power Clean & Jerk (135/95)

:10 Rest
Lowest Score in any of the 8 rounds is the score for this workout