3-13-20

Announcements

Check your email for Thomasville CrossFit – Staying Strong through the Coronavirus and box updates!

Please help us out by following these practices in the box:

1. First and foremost, if you do not feel well or live with someone who is ill, please do not come to the box.
2. Practice exceptional hygiene. Wash your hands. Avoid touching your face. Wipe down your equipment.
3. Keep eating meat, vegetables, nuts and seeds, some fruit, little starch and no sugar. We want your immune system to stay strong! In health and fitness, your nutrition comes first. We say it all of the time, yet we can’t say it enough!
4. Please sign in/reserve your spot for class and log your WOD results via the Wodify app on your phone rather than the community computer.
5. Discontinue use of community chalk for the time being.
6. Use air high fives or fist bumps, toe taps, etc.

Stay healthy, fam! We love y’all. Nick & Abrie

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 GHDSU

5 x Russian Dips

3-5 Pull-Ups
Russian dip transition

https://youtu.be/8BkJ3UgngX8

Metcon

30 Muscle-Ups (Time)

30 muscle-ups for time

Metcon (Time)

For Time

50 x Pull-UPS ( C2B)

Metcon

Metcon (No Measure)

5 Rounds

10 x Barbell Curls

10 x Banded tricep extension