6-4-20

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

Warm-up (No Measure)

3 Rounds

1 Wall climber

10 x Step-ups

10 x V-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

3 x Deficit Handstand Push-UPS

6 x Pistols (3/3)

9 x Toes to Bar
RX

HSPU- weighted step ups- knee Tucks