4-8-21

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

20 sec hang on pull up bar

20 sec plank hold

10 push ups

5 kipping swings

R1- Twisted cross

R2- players choice

working on kipping in between sets of dips and or after

Gymnastics

Dips (max reps, lowest in any round)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Rounds

2:00 EMOM Alternating

Odd Round: 100M Farmers Carry (50s/35s)

Even Round: 3 x Burpee Muscle Ups
Rx+ Weight Vest (?)