CrossFit – Thu, Dec 22
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
3:00 Bike
10 x banded pull aparts
20 x banded upright horizontal rows
10/10 Single Leg Glute Bridges
10m Spiderman lunges
Weightlifting
Bench Press (1 Rep Max)
30% x 10, 55% x 5, 65% x 3, 75% x 1, 85% x1, 90%x1, 3 Attempts at new 1RM