Thomasville CrossFit – CrossFit
Pre Workout
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