9-14-20

Thomasville CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

~3 minutes lacrosse ball and back work

3 Rounds (Kinda long)

R1: 10m bear crawl + 10m crab walks

R2: 5 x wall climbers with balance work

R3: 10 x Soft kick ups to wall

R1: Kipping swings 2 x 5

R2: Knee tucks 2 x 5

R3: Toes to bar 2 x 5

Gymnastics

Handstand Walk

Handstand Walks (Distance)

walking on your hands
3-5 sets or attempts depending on modifications.

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Rounds

2 minute AMRAP

10 x Push-ups

10 x Toes to Bar

1 minute Rest after each round.
Focus on staying moving.