2-1-21

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

5 x Inch Worm + pushup

10m Spider-Man Lunge

5 x kipping swings

10 x Pvc Overhead Squats

R1- bottom of the squat

R2- hamstring stretch

Gymnastics

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

Metcon

Metcon (AMRAP – Rounds)

20 minute EMOM Alt. Rounds

(60 sec each movement)

Pull-Ups

Sit-Ups

Push-Ups

Air Squat