1-5-21

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

10m Waking Lunge Forward

10m Walking Lunge Backward

3 x Wall Climbers w/ 5-10 sec hold

10 sec chin over bar hold

20 sec active hang bottom

R1- banded shoulder distraction

R2- lacrose ball upper back work

Gymnastics

Handstand Push-ups (4 x 5-10 + 1 x max reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

5 x Dips

5 x Pull-Ups

10 x Jumping Lunges