10-11-16

Thomasville CrossFit – CrossFit

Pre Workout

https://youtu.be/EC3-JY8Ojq4

Try this out before class if your front rack isn’t good. 10 min video with at least 10 min work each side could easily be done.

Warm-up

Default warm-up 2 (No Measure)

10-15 passes in the foam roller.

Back

Armpit

Glutes

Inner thigh

Hamstring

Quad

Outer quad

Calf

Rotational Exercises x 10

Wrist

Elbow

Shoulder

Torso

Hips

Bend and reach

Leg swing

Cossacks

Ankles

Clean Barbell Warm-up (No Measure)

Barbell Drills

10 x Front rack stretch

10 x Front squats

10 x HHPCL

10 x HPCL

10 x PCL

Weightlifting

Power Clean (3-3-3-3-3-)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

Run 400 meters

5x Power Clean

RX weights- 135/95, 155/105, 185/125, 205/145

Scale weights- 95/55, 115/65, 135/75, 155/85