8-27-20

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.

Weightlifting

Overhead Squat (5 RM)

Gymnastics

Handstand Push-Ups Max Reps (3 Rounds for reps)

3 Rounds

AMRAP Handstand Push-Ups

Rest 2 minutes

Cool Down

Warm-up (No Measure)

2 Rounds

AMRAP 2 x 20:10

Front Raises (5/2.5)

Curls (45/35

Side Raises ( 5/2.5)

High Pulls (45/35)

30 second rest
Add or decrease weight if you want a heavier curl & Highpull.