6-30-20

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)

5 Rounds

3 x Ring Rows

10 second hollow hold

1 x wall climber

Gymnastics

Rope climb tech before skills and drills

3 set: 2 minute Rope climb (AMRAP – Reps)

Climb a 15’ rope as many times as possible in 2 minutes.

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds

3 minute AMRAP

1 minute rest

5 x Ring Row

5 x V-Ups

10 x Handstand shoulder taps