2/26/19

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.

Metcon

Metcon (Weight)

Total weight:

Shoulder press: 1RM

Push Press: 1RM

Jerk: 1RM

Combine your top lift from each movement for your score for this workout

Split Jerk (1-1-1-1-1)

Gymnastics

2 Minutes: Handstand Push-ups (AMRAP – Reps)

AMRAP: Handstand Push-ups