7-29-20

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)

2 Rounds

R1- wrist stretching:

R2- shoulder stretching: 4 x 10 seconds on 5 seconds off, childs pose with hands on wall.

3 x wall climber + 5 second static hold + push-up

5 x Top of dip hold 5 seconds

5 x bottom of dip hold 5 seconds

Gymnastics

Handstand Push-ups (10-10-10)

find a scale that you can perform between 7-10 reps.

Metcon

Metcon (Time)

For Time: 5 Rounds

100m Farmers Carry (50s/35s)

10 x Ring Dips

10 x Burpees