101921

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

10 ITY Raises

20 Hand Release Push-ups

30 Shoulder Taps in Plank

40 Lateral Jacks

Set 2

50-ft. Bear Crawl

:20 Pike Hold

50-ft. Crab Walk

:20 Pike Push-ups

Set 3

5 Wall Walks

20 Air Squats

:30 Handstand Hold

Warm-Up AdvancedSet 1

:20 Plank Hold

Rest :10

:20 Pike Hold

Rest :10

:20 Handstand Hold

Rest :10

Set 2

:30 Air Squats

Set 3

:20 Bear Crawl

Rest :10

:20 Wall Walk

Rest :10

:20 Handstand Walk

Rest :10

Set 4

:30 Air Squats

Set 5

:20 Pike Push-ups or Push-ups

Rest :10

:20 Handstand Push-up Negatives

Rest :10

:20 Handstand Push-ups

Rest :10

Metcon

Metcon (Time)

For Time:

3:00 Handstand Hold

100 Squats

50m Handstand Walk

100 Squats

30 Handstand Push-ups

Metcon

Metcon (Time)

For Time:

2:00 Handstand Hold

100 Squats

1:30 Handstand Walk (for

distance)

100 Squats

15 Handstand Push-ups