CrossFit – Thu, Dec 1
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Recipe Idea: Whole 30 Mississippi Pot Roast
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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
General:
Wrist Stretches 30 sec
30 x Jumping jacks after each
10 x Down Dog into Cobra
Handstand Progression/ Double Unders
R1:
Wall Walk into handstand supported ( hold 10 sec) + Single Unders (30) + Hollow Hold (10 sec)
R2
Kick-ups + Single Leg Jump Rope (15/15) + Leg Lift Hip Extension (15 reps)
R3
Box Handstand circles + Alternating Singles (30) + Seated Single Leg Pike Ups (15/15)
Box Handstand Walk Relay + Burpee switch ( 4+ athletes )
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
3 Wall Walks
30 Flutter Kicks
60 Double Unders