5-10-21

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

10m walking lunges

10m broad jumps (easy)

10 banded pull aparts

10 push ups

R1- wrist stretch & door frame stretch

R2- couch stretch

Gymnastics

Dips 3 x max reps (3 Rounds for reps)

Max Reps on Dips, these dips will be from a stable position, not ring dips

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Round EMOM

3 x Strict Pull-Ups

6 x Deficit Push-Ups

9 x Jumping Squats