2021 SemiFinals Test 1

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 x jumping jacks

10/10 x hang db cleans ( light)

2 x wall walks

R1- banded shoulder distraction

R2- calf stretch

Metcon

2021 Quarter Finals Test 1 (Time)

3 Rounds

10 Strict Handstand Push-ups

10 Hang dumbbell Clean

50 Double Unders

Rest 1:00 then

3 Rounds

10 Kipping Handstand Push-ups

10 Dumbbell Shoulder to Overhead

50 Double Unders