5-4-20

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 (No Measure)

2 Rounds

5 x Inch Worm

20m side to side handstand walks

10x Is,Ys&Ts

60 sec pull-up Hang

Gymnastics

Push-ups (Max + 2 x 1/2 Reps)

Metcon

Metcon (AMRAP – Reps)

3 Round AMRAP

3:00 Rounds

Round1: 50 x Sit-Ups with the remaining time AMRAP shoulder press (95/65)

Rest 2:00

Round2: 50 x Leg Raises with the remaining time AMRAP push press (135/95)

Rest 2:00

Round3: 50 x Hollow rocks with the remaining time AMRAP Shoulder to Overhead (185/125)