110421

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)

Round // Movement

7:00 Clock ( if you finish RD5 start back at RD1)

Round 1: 10 False Grip Ring Rows

Round 2: 20 Shoulder Taps

Round 3: 10 Jumping Ring Dips

Round 4: Wall Walk or Partial Wall Walk

Round 5: Muscle-up Floor Transition

Warm-up (No Measure)

KB Swing Review

10 x KB Deadlift

10 x Russian Swing

10 x American Swing

Handstand Review

1:00 Wall Walks

1:00 Handstand Hold

1:00 Handstand Negatives

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here