5-28-21

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

1:00 bike

10/10 single arm DB press (light)

R1- banded shoulder sitraction

R2-foam rolling

Gymnastics

Handstand progressions (5 Rounds for distance)

5 Rounds Handstand progressions

R1- 5 x 20-30 sec Handstand supported on wall (facing wall)

R2- 5 x 10/10 Shoulder taps

R3- 5 x 10/10 Hip taps

R4- 5 x Max time handstand hold unsupported

R5- 5 x Max distance handstand walk

Metcon

Metcon (Time)

For Time

2400m Bike

50 x Hang Dumbbell Snatch (50/35)

30 x Handstand Push-Ups