12-4-19

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

10 x foam rolling back & legs

10 x torso push-ups

10 x Hollow rocks

5-7 Barbell/ PVC snatch & Power Clean

15/30 Double/Single Unders.

Metcon

Metcon (AMRAP – Reps)

3 Rounds AMRAP

60 seconds each station AMRAP

( just like “Fight Gone Bad”)

Double Unders

Power Snatch (75/55)

Burpee

Power Clean (75/55)

Toes to Bar

Rest
RX- Singles, Power Snatch & Power Clean 45/35, Knee Tucks,