8-4-20

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

10m Walking Lunge

10m Reverse walking lunge

10 ring rows

10 push-ups

R1: Ankle w/ KBS ~ 1 min ea

R2: Quad w/ Foam Roller ~1 min ea

Gymnastics

Pistols (10-10-10)

Add reps or weights

Metcon

Metcon (AMRAP – Rounds and Reps)

EMOM 20 “Cindy”

5 x Pull-ups

10 x Push-ups

15 x Air Squats
Complete a round of Cindy every minute

3-6-9 rep scheme is a good modification