11-2-20

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

5 x Inch Worm + push-ups

20 sec. Hollow hold

20 x Toe Taps while Inverted

10 x KB RDL

R1-60/60 x Foam Rolling outside of leg

R2- 60/60 x Foam Rolling glutes

Weightlifting

Behind the Neck Press (Snatch Grip) (10-10-10)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

5 x Handstand Push-Up

10 x Kettlebell Swings (53/35)

20 x Flutter Kicks (L10/R10)