8-22-19

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.

Warm-up (No Measure)

3 Rounds

1 x wall climber

5 x anchored T2B ( 5 seconds )

3 Rounds

10 sec Handstand Hold

3 x Toes to Bar/ knee raises

Metcon

Metcon (Time)

5 Rounds for Time 20:00

1 minute Handstand hold

21 x Toes to Bar
Handstand

https://youtu.be/0WCAmeqQnSE

Toes to Bar

https://youtu.be/_03pCKOv4l4

Cool Down

Warm-up (No Measure)

Banded Shoulder Recovery Front

3 x 10 each arm

Banded Shoulder Recovery Side

3x 10 each arm
https://youtu.be/LJsDmZ2vY9k