5/12/21

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

600m Assault bike

10m walking lunge

2 x wall walks

R1- Foam Roller (10 x each body part)

R2- Calf Stretch

Gymnastics

Metcon (3 Rounds for time)

3 Rounds

max handstand hold

rest

Metcon

Metcon (Time)

3 Rounds

1200m Bike

20m Overhead Walking Lunge (50/35)

10 x Handstand push-ups

Rest 3:00