10-28-20

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

50 x Singles

5 x Inch worm + Push-up

10 x kipping swings

10 x tuck-ups

R1- Calf Stretch 60 R/L

R2- Chest Stretch 60 R/L

Gymnastics

Metcon (3 Rounds for reps)

3 Rounds

Total reps

Max Reps unbroken Dips (strict)

2:00 Rest

Metcon

Metcon (Time)

For Time

200 x Double Unders

100 x Sit-ups

50 x Push-Ups

25 x Toes to Bar