3-9-21

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

2 x 5 Kipping swings

10m Walking Linges

20 sec hollow hold

5 x push ups

R1- Twisted Cross

R2- Hamstring Stretch

Gymnastics

Dips (80-90% max effort)

rest 2:00

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

3 x Pull-Ups (strict)

6 x Push-Ups

9 x V-Ups

12 x Lunges