12/05/19

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

run warm up 1 (No Measure)

Rotational Exercises x 10

Knee to chest

Side Hurdle steps out

Side Hurdle steps in

Figure Four

Walking Lunge with twist

Walking toe touch

Side steps

High knees

Butt kickers

400m jog
First thing

Warm-up

Assault Bike Foam Roller Battle (No Measure)

2 athletes will set up head to head on bikes and a foam roller will be placed between them. On the command GO! The athletes will start their bikes and moved the foam roller with the air from the bike. Contact with the other athletes bike will determine the winner of the round.

Metcon

Metcon (Distance)

10 minute Max Distance

45 seconds Sprint

15 seconds Jog

Metcon

2 minute Box Jumps (AMRAP – Reps)

AMRAP 2 minutes

Box Jumps (24/20)
RX- 20/18