12-3-19

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.

Metcon

3K Row (Time)

row 3000 meters

Kettlebell press (10/10-10/10-10/10)

Place a kettlebell in a front racked position and press the kettlebell into and overhead position, while maintaining a stable core.
8-12 reps

Metcon

Rowane (Time)

21-15-9 (9:00)

Row Calorie

Handstand Push-ups
RX- 12-9-6 HSPU

Masters

RX+ 15-12-9 HSPU

RX- 12-9-6 +1mat