1-13-20

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

Warm-up (No Measure)

3 Rounds

1 wall climber

10m walking lunge with twist.

10m Spider-Man lunge

Gymnastics

Handstand push-up 5 RD Max (5 Rounds for reps)

5 Rounds

AMRAP: Handstand Push-Ups

Rest 2 minutes

Push-ups max reps 5 rounds (5 Rounds for reps)

5 Rounds

AMRAP: Push-UPS

Rest 2 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP

10 x Right Arm Hang DB CJ (53/35)

10m OH walking Lunge

10 x Left Arm Hang DB CJ (53/35)

10m OH walking Lunge
RX+ 70/53 DB