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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)

Handstand Warm-up

PVC Pass Through 7-10

L Grip Pass Through/ stretch ( Eagle Grip)

Wrist Rotations w/ PVC Pipe

7-10 in each direction

Partner assisted Shoulder/ upper back stretch 10 second hold

5 x Negatives (eccentric pull-ups)

7-10 scaled wrist push ups

7-10 Palm to fore finger press

7-10 Palm to fore finger press from plank shifting side to side

7-10 pelvic tilt drills

3 x 10 secPelvic tilt drills prone on wall

Partner Drills:

Partner assisted handstand (2) 10 sec hold

Partner assisted handstand (2) earthquake drill

Headstand practice:

5 x headstand to plank

5 x Partner free standing headstand/handstand pushups

5 x Wall spotted handstand push-up facing the wall

7-10 Plank handstand shifts + shoulder taps

Handstand Walking:

Partner Wheel barrow 5-10m

Partner Wheel barrow feet on shoulders 5-10m

Partner spotted handstand walk

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

15 x GHD Sit-up

10m Handstand Walk