1-19-21

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

30 x Jumping Jacks

20 x Plank Hold

10m walking lunge

10 sec handstand hold

R1- lacrose ball work

R2- hamstring stretch

Gymnastics

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

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds

3 minute AMRAP

1 x Wallclimber

10 x V-Ups

10 x Lunges

90 sec rest rest