CrossFit – Tue, Jan 17
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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 each move)
Jumping Jacks
Burpees
Plank DB transfers
Lunges alternating
Review Movement standards
Bench Press, Box Step-Ups
3 Rounds
150m Row (+100M each round)
Box Step-ups 10 alternating add weight as needed
7 x Bench Press unbroken add weight as needed aiming for ~60%1RM in WOD today.
Metcon
Metcon (Time)
3 Rounds (30:00)
500m Row
30 x Weighted Box Step Ups(50/35)(24/20)
15 x Bench Press (135/95)(60%1RM)
rest 3:00