Thomasville CrossFit – CrossFit
Warm-up
Shoulder warmup A (No Measure)
Rotational exersices 10 each
wrist
elbow
shoulder
torso
hip
bend and reach
leg swings
ankle
10 x pvc dislocates
10 x pvc bent over row, slow tempo
10 x pvc behind the neck press, slow tempo
Weightlifting
Push Press (5-5-5)
+5# from last week
Metcon
EMOM A (AMRAP – Rounds)
Every Minute On Minute (alternating rounds)
10 x Ring Dips
10 x Toes to Bar
15 x Kettlebell Swings 53/35
Cool Down
This is done after your class is over.
https://www.youtube.com/watch?v=_qgEOqJYIjM