7-22-20

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)

Handstand Push-up tech

Picked Push-Ups

Box push-ups (knee on box)

Box Push-ups (feet on box)

Wall climbers

Kick-ups

Gymnastics

Metcon (Time)

For Time

10-9-8-7-6-5-4-3-2-1

Handstand Push-ups

2-4-6-8-10-12-14-16-18-20

Box Jump Overs (24/20)