CrossFit – Mon, Jan 16

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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

2:00 Row

30/20/20 (Air Squats, Pass throughs, OH Squats

30 Jumping Jacks

Metcon

Barbell Drills: 5 reps each movement, lots of barbell power cleans, (15)

High Pull from thigh

Muscle clean from knee

Power clean from floor

Power clean + push press

Power clean + push jerk

WOD Prep:

3- 5 Rounds (1:30)

3-5 Power Clean & Jerk ( add weight each round)

10 x Double Unders

Metcon (Time)

For Time (10:00)

50/5-40/4-30/3-20/2-10/1

Double Unders

Power Clean & Jerk (185/125)

(Masters 155/105)