8-5-21

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)

20 second plank

20 second down dog

10/10 wrist circles (while plank)

20 second down dog

Assisted pike Hold (box)

3 x 10 seconds

Wall walks x 3

Chest to wall hold 3 x 10 seconds

Wall kick ups against wall x 5

Walking partial kick ups 10m

Gymnastics

Max reps Shoulder taps (AMRAP – Reps)

Perform an unbroken set of alternating shoulder taps.

Cool Down

ROMWOD (No Measure)

Watch and follow along with the perscribed romwod video of the day.