7-2-18

Thomasville CrossFit – CrossFit

Coach Nick is ill and won’t be in for a couple days. No CF ADV or extra work on your own until after Wednesday.

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.

Warm-up (No Measure)

Deadlift

Warm up to 80-85% 1RM

Metcon

Metcon (AMRAP – Reps)

For Reps

60 sec. Deadlift (225/155)

60 sec. Handstand Push-Ups

45 sec. Deadlift (225/155)

45 sec. Handstand Push-Ups

30 sec. Deadlift (225/155)

30 sec. Handstand Push-Ups
Scaling

deadlift- 185/125

HSPU -push ups