10-16/19

Thomasville CrossFit – CrossFit

Take down team names

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.

Metcon

Metcon (Time)

For Time

50-40-30-20-10

Double Unders

10-8-6-4-2

Handstand Push-Ups
RX+

Strict HSPU

Modifications

HSPU: DB shoulder to overhead x 2

Double Under: Singles x2

Cool Down

Metcon (No Measure)

5 Rounds

8 x Back & Hip Extensions

8 x Alternating Leg & Arm extensions

8 x Hamstring Stretch with band each leg