9-8-21

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)

3 Rounds

1:00 Row

5/5 x planked shoulder tap

2 x Wall Walks

Gymnastics

Handstand Hold

Hold yourself in a handstand. Supported is sclaed and unsupported is RX.

Metcon

Metcon (Time)

For Time (Partner WOD)

2 Rounds

100 x Calorie Row (25 switch)

50 x Shoulder to Overhead (135/95)