062422

Announcements

Snack Prep Ideas:
https://www.peanutbutterandfitness.com/bento-box-snack-prep-ideas/

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)

2 Rounds

600m Bike

10/10 x Bird dogs

3 x Inch Worm

Handstand Walk Practice

1. Wall Walks to Handstand Hold

2. Kick up to Handstand Hold (Soft)

3. Pike Walk around a box

4. Handstand Holds/walks

Demo each movement and athletes can will practice the movements as needed for 10:00

Metcon

Metcon (3 Rounds for distance)

3 Rounds

4:00

1200m Bike

with remaining time

max distance handstand walk

Rest 4:00