8-19-21

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)

Muscle Up Progressions

Mobility warm-up

1. Wrist Warmup 10/10 circles

2. Elbow exention w/ twist 10/10

3. Forearm rolling 1:00

4. Tricep rolling 1:00

5. banded pull aparts x 10-20

6. seated banded row x 10-20

Strengthening

1. False Grip training 3-5 x 5-10 reps

2. Kipping Swings 3-5 x 5-10 reps

3. Pull-ups 3-5 x 3-7 reps w/ rest

Scales

Ring Row Muscle-ups

Jumping Muscle-ups ( multiple variations)

Metcon

Metcon (AMRAP – Reps)

AMRAP 2:00

Max Reps Muscle-Ups

Cool Down

ROMWOD (No Measure)

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