2-17-21

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)

3 Rounds

50 x Singles ( 25 x Double Unders)

10 x Tuck -Ups

1 x wall Climber

R1- Twisted Cross

R2- Single Leg Forward Fold

R3- Calf Stretch

Gymnastics

Handstand Holds (10 Rounds for time)

10 Rounds

Handstand Hold max time (60 sec max)

Rest ~ the same time as your hold.

RX+ Free Standing handstand hold

plank holds

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

30 x Double Unders

20 x Hanging Knee Raises

10 x Dips