110921

Announcements

Weekly Recipe Idea: Crockpot Garlic Balsamic Pork Loin
https://diethood.com/crock-pot-garlic-balsamic-pork-loin/

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)

4:00 Clock

:30 of each running // shoulder movement

:30 Mountain Climbers // Scap Push-ups

:30 High Knees // Scap Pull-ups

:30 Side Shuffle // Shoulder Taps in Plank

:30 Inchworm // Bear Crawl

Handstand Progression (8:00)

1) Partial Kick-up // Keep arms straight, kick up halfway

2) Shoulder Taps in Pike // Hips higher than shoulders

3) Shoulder Taps, Feet on Box // Move athlete’s hands closer or further from the box to increase or decrease difficulty

4) Handstand Walk Around Box // Fingertips points forward, pressing the arms hard toward the ground

5) Handstand Walk // Keep feet close together, press away as hard as possible from the floor

Weightlifting

Shoulder Press (10 RM)

10 Minutes to establish 10 RM

Metcon

Metcon (Time)

5 Rounds

50-ft. Handstand Walk

150-ft. DB Front Rack Carry (50s/35s)

200m Backward Run
Handstand Walk Scales: Wall Walks or Inch Worm