7-29-19

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 (AMRAP – Rounds and Reps)

18 minute AMRAP

Pull-Ups (C2B)

Handstand Push-Ups (Strict)

Box Jump (30/24)
The rep scheme is 3-6-9 and the athletes can choose what reps go where in today’s workout, have fun.

Scaling ideas:

HSPU= Push-Ups

Pull-Ups= Ring Rows

Box Jump= Appropriate hight numbers for challenging Jump.