1-28-20

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

5 x pull-up

10x push-up

15 x air squat

Gymnastics

Dips (5 x max reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

5x Handstand Push-Ups

10x Box Jump(24/20)

1 x Rope climb