7-9-20

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)

Muscle-up Tech

1: Kipping swings 5×5

A: Lat pull Overs 5 x 5

2: Russian Dips (supported) 5×5

3: Standing ring muscle-up transition 5×5

Gymnastics

30 Muscle-Ups (Time)

30 muscle-ups for time

Cool Down

ROMWOD (No Measure)

Watch and follow along with the perscribed romwod video of the day.