10-8-20

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

2 x 5 kipping swings

10 x anchored toes to bar

10 x ring rows

R1- Twisted Cross ( chest stretch/low back)

R2- Quad smashing on foam rollers

Gymnastics

Metcon (No Measure)

3 Rounds

2:00 Max reps Rope Climbs

Max Time Handstand Hold

Rest 2:00

Handstand Hold (total time for all 3 rounds)

Hold yourself in a handstand. Supported is sclaed and unsupported is RX.

Metcon

Metcon (Time)

For Time

1-2-3-4-5-6-7-8-9-10

Strict Handstand Push-Ups

5 x Toes to Bar between each set