1-22-20

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.

Gymnastics

Strict Handstand Push-up (5 x max reps)

2 min rest between sets

Push-ups (5x max reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

4 x Push Press (135/95)

6 x V-Ups

24 x Double Unders