101321

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)

Set 1

100-ft. High Knees

100-ft. Butt Kickers

20 Straight leg sit-ups

Set 2

100-ft. Skip for Height

100-ft. Side Shuffle (switch directions half way)

10 Partial ROM GHD Sit-ups (only go down 2-3″)

Set 3

100-ft. Up-Down + Broad Jump

100-ft. Walking Lunge

10 Partial ROM GHD Sit-ups (only go down halfway)

Set 4

100-ft. Backwards Jog

100-ft. Jog

10 Full ROM GHD Sit-ups

Warm-up

Warm-up (No Measure)

3-5 Reps Each

1) Reverse Lunge + Front Foot on Plate // Avoid pushing off the back leg

1:00 Candlestick Practice

2) Box Assisted // Keep heel down and lean forward

1:00 Candlestick Practice

3) Rig or Ring Assisted // Keep heel down and lean forward

1:00 Candlestick Practice

4) Single-leg squats // Keep heel down and push knee out

1:00 Candlestick Practice

Metcon

Metcon (Time)

5 Rounds For Time:

20 GHD Sit-ups

400m Run