8-17-20

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 Forward

10m Walking Lunge Backward

10 x Ring Row

10 x Is, Ys, Ts

Gymnastics

Handstand Push-ups (10-10-10)

Metcon

Metcon (AMRAP – Rounds and Reps)

3 x 5 min AMRAP: 2 min Rest

4 x Chest to bar pull-up

8 x Push-Up ( Hand release)

12 x Jumping Lunges
Pick up where you leave off after rest.