2-11-21

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 banded pull aparts

10 x sit-ups

10 x push-ups

R1- supine twist

R2- hamstring stretch

Gymnastics

Strict Pull-Ups (4 x 7-10, 1 x max reps)

Metcon

Metcon (AMRAP – Reps)

5 Rounds (EMOM)

AMRAP

Dips (Box)

V-Ups

Ring Row

Rest