5-29-20

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

Metcon (No Measure)

4 Position Pull-Up: 5-7 Rounds

1) Active Hang

2) 1st 1/2 pull-up

3) Chin over bar hold

4) Top 1/2 pull-ups

Do as many reps as you can before form starts to break down to an unacceptable level.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

2 x Muscle-Ups

4 x Thrusters (135/95)

8 x Burpees