2-13-20

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)

Handstand push-up progressions

1A: box handstand push-ups

1B: seated DB press

2A: handstand hold ( 30 sec)

2B: plank hold (R/L 15 sec each)

3A: handstand push-Ups

3B: handstand push-up w/ mat

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

8 x Weighted Box Step-Up (50/35) 4/4 suitcase carry

+2 handstand push-up

+2 toes to bar

Gymnastics

Metcon (No Measure)

3 Rounds

10-15 Dips

50 x flutter kicks

10-15 Ring Rows

Rest