5-8-20

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

30 x Jumping Jacks

15/15 x side planks

10 PVC pass through

10 x behind the neck press

Weightlifting

Shoulder Press (5-5-5-5-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

3x Handstand Push-Ups

6x Toes to Bar

9x Box Jumps (24/20)