8-10-20

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 High knees

10m butt kickers

10m Carioca Drills

10m Carioca Drills

10 x Anchored toes to bar

5 x Inch worm with push up

R1- Overhead stretch on bench 60s

R2- Ab stretch 60s

Gymnastics

Handstand Push-ups (10-10-10)

Metcon

Metcon (Time)

5 Rounds

200m Run

15 x Toes To Bar

10 x Dips