9-21-21

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

5 x Inch worm + push-up

5 x shoulder retractions

5 x kipping swings

20 sec handstand/ plank hold

10 x ring rows/ 5x pull-ups

Metcon

Metcon (AMRAP – Reps)

10 minute AMRAP (Partner WOD)

Max Reps Muscle-Ups

Static Hold Handstand

One person working at a time and the athlete on the wall must be in full control before their other partner can jump up into the muscle ups

Cool Down

ROMWOD (No Measure)

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