8-31-20
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 rounder
10m Walking Lunge
10 x forearm to palm planks
10 x Kipping swings (2×5)
R1- Couch stretch (2×60)
R2- Chest stretch (2×60)
Gymnastics
Dips (10-10-10)
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Rounds
3 minute AMRAP
5 x Pull-ups
10 x Push-Ups
15 x Air Squats
1 minute Rest
Pick up where you leave off each round. Recovery Week