6-23-20

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

SLIPS (No Measure)

Perform Scales, L-sits, Inversion, Plank, Stretching exercises depending on your skill level for set amount of time. Example 20 seconds work followed by 10 seconds rest.
CrossFit SLIPS demos

https://youtu.be/yG1X-kKK1c8

Metcon

(Time)

For Time

50-40-30-20-10

Double Unders

Toes to Bar, Russian Twist(20/14), Abmat Sit-ups, V-ups, Hollow Rocks
Another twist on Annie.