10-1-20

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

Default Warm-up 3 (No Measure)

Then 3 RDS

:15 Jumping Jacks

:15 Squats

:15 High Knees

:15 Butt Kickers

Then 3 RDS

:15 Plank

:15 Superman

:15 Side Plank/L

:15 Side Plank/R

Gymnastics

Warm-up (No Measure)

Handstand Walk practice and attempts 10-20 minutes:

L1- Wall Climbers

L2- Around the Box

L3- Down the Lane of boxes

L4- Handstand Walk Distance

Metcon

Metcon (Time)

3 Rounds For Time

10 x Handstand Push-ups

400m Run