9-18-19

Thomasville CrossFit – CrossFit

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.

This should be completed prior to the start of class.

Warm-up

Metcon (No Measure)

Skill Development 10-15 minutes.

Handstand walking & Handstand Push-ups
Modification: Shoulder Press 3 x 5

Metcon (No Measure)

3 Rounds

2 minutes max distance handstand walk

1 minute hollow body hold

Metcon

Metcon (Time)

5 rounds for time of:

Row 500 meters

15 bench presses

♀ 95 lb.

♂ 135 lb.
We will partner up as needed in this workout. Partners will start on different stations as needed.