11-22-19
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.
Gymnastics
Russian Dips (5-5-5-5-5)
Link to CF Video
Metcon
Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP
10 x Hang DB CJ (50/35)
3 x Bar Muscle-Ups
RX+ 10 x HDBCJ (50/35) + Chest to Bar Pull-Up x 5
Masters
RX 10 x HDBCJ (35/25) + Pull-ups x 5
Gymnastics
Tabata Push-Ups (AMRAP – Reps)
8 Rounds
20 seconds AMRAP
Push-ups
10 seconds rest
Scored with lowest reps in any given round