CrossFit – Fri, Jan 13

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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 Rounds (15 seconds)

Jumping Jacks

Inch Worm

Air Squats

Plank

Weightlifting

7 Rounds (1:30)

Starting with an empty barbell athletes will work up to a heavy set of 5 x Bent Over Row

Bent Over Row

Metcon

Metcon (4 Rounds for reps)

4 Rounds (1:00 Each Station)

Row Calorie

Burpee

DB Thruster (35/20) ( alternating each round R/L)

Rest