5-14-21

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

15 x Air Squats

10/10 x Single arm DB press (light)

15 sec static hold on bar

R1- banded shoulder distraction

R2- couch stretch

Warm-up (No Measure)

Muscle Up Practice Drills

2-3 x 3-5 reps

Kipping Swing drills

floor kips into bridge

jumping muscle ups

Gymnastics

Muscle-ups (3 x max reps)

Metcon

Metcon (AMRAP – Reps)

AMRAP 4:30

1:00 x Thrusters (95/65)

1:00 x Pull-Ups

:45 x Thrusters

:45 x Pulls-Ups

:30 x Thrusters

:30 x Pulls-Ups