1-28-21

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

10 x push-ups

10 x RDL with KB or DB

10 x abmat sit ups

1 x wall climber

R1- banded shoulder distraction

R2- twisted cross ( laying on back)

Gymnastics

Pull-ups (4 x 10 – 20+. & 1 x Max Effort)

kipping

Strict Pull-Ups (4 x 5-10 + 1 x max reps)

Metcon

Metcon (Time)

For Time

50 x GHDSU

40 x Push-Ups

30 x Hang Dumbbell Snatch (50/35)

20 x Bench Press (135/95 or ~60%)

10 x Wall Climbers