SKILL DAY

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

10 M Knee Pulls

10 M Broad Jump

10 M High Knee

10 M Walking Pigeon

10 M walking Lunge

R1- Quad Stretch

R2- Pigeon Stretch

Gymnastics

Pistol Progression

1. Ankle stretch using a bench/box – 10 on 5 off.

2. Close stance squat (find balance)

3. Split squat (bench or box)

4. Sitting bench pistol.

5. Assisted pistol (using a pole).

6. Elevated box pistol.

7. Pistol practice

Sacales – banded / assisted/ bench.

Metcon

Metcon (AMRAP – Reps)

2 Round AMRAP

2:00 Amrap Pistols

2:00 Rest
1:1 work / rest. This should allow you to have more practice.

Cool Down

ROMWOD (No Measure)

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