CrossFit – Mon, Nov 7

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

Part A: General/Special

10 x Banded Pass Throughs

10 x Banded Pull A Parts

10 x Banded Upright Rows

10 x Air Squats

10 x Step-ups (Box)

10 x Lat Pull-ups

10 x Kipping Swings

5 x Inch Worm + Push-up

Part B: Specific/Scales/Progressions

Soft Tissue Smashing (1:00/1:00)

Box Pistols

Banded Pull-ups

Box Handstand Push-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

3 x Handstand Push-ups

6 x Strict Pull-ups

9/9 Pistols
Scaling Ideas

Pistols = Box Pistols/ Step-Ups

Handstand Push-ups = Seated DB Press x 9 reps

Pull-ups = Banded Pull-up or Ring Rows