12-2-19

Announcements

Paleopathology and the Origins of the Paleo Diet by Dr. Michael Eades

https://www.crossfit.com/essentials/eades-health-conference-paleopahology

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)

3 Rounds

60 sec bike

10 m side steps (banded)

30/30 sec front rack stretch banded

Weightlifting

Front Squat (5-5-5)

70-80%

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

50/40 Calorie Bike

W/ remaining time

AMRAP

10 Hang DB/KB Snatch (50/35)

10 Weighted box step-up (24/20)(50/35)

10/10 Russian Twist w/DB or KB