CrossFit – Thu, Jan 19

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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

2:00 Row, bike or run

Gymnastics

Muscle – Up practice and drills

Hollow Rocks

Glute Bridges

floor into bridge

Kipping Swings

Jump into Kip

Rogue “Cliffhanger” Challenge (AMRAP – Reps)

For Time: Max Time

Pull-Up Bar Hang

(1 rep per second)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

10 Ring Rows/ Aussie Row

10 Tuck-Ups

10 Deficit Push-ups (DBs)