7-15-19
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
Cindy Variation 2 (AMRAP – Rounds and Reps)
AMRAP 20
5 x Handstand Push-Ups
10 x Abmat Sit-Ups
15 x KettleBell Swings (53/35)
KettleBell Swings
https://youtu.be/vdezTMulJ-k
Handstand Push-Up
https://youtu.be/0wDEO6shVjc
Push-Up
https://youtu.be/_l3ySVKYVJ8