6-21-18
Thomasville CrossFit – CrossFit
Warm-up
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.
Gymnastics
Handstand Push-ups
Technique & Progressions
Metcon
Metcon (AMRAP – Rounds and Reps)
5 minute AMRAP
3x Handstand push-ups
6x Toes to Bar
9x Box Jumps (24/20)