CrossFit – Mon, Dec 5

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

10m Walking Spiderman Lunge

10 x Banded Pass Throuhgs

10 x Banded Pull Aparts

10 x Kettlebell Deadlifts

Gymnastics

Metcon (No Measure)

Pull-up Progressions (Kipping)

General Start

3 x :10 Hold at Top and Bottom of pull-up

1) Kipp Swings

2) Kipp Swing w/ Hand release

3) Kipping Pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds

3:00 AMRAP

5 x Pull-Ups

10 x Push-ups

15 x Kettlebell Swings (50/35)

20 x Sit-ups

Rest 1:00 at the end of each 3:00 Round and then pick up where you left off.
Weight Vest 20/14