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https://diethood.com/crock-pot-garlic-balsamic-pork-loin/
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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)

Squat Therapy

Single Under Progression

•

Lead athletes through one time.

10 Single Unders

10 Single Unders (run in place)

10 Single Unders (side-to-side jump)

10 Single Unders (front-to-back jump)

10 Single Unders / Leg

On a 6:00 Clock

10 Single Unders

10 Single Unders (run in place)

20 Good Mornings (bar or PVC)

10 Single Unders (side-to-side jump)

10 Single Unders (front-to-back jump)

10 Single Unders / Leg

10 Squat Therapy Squats

Weightlifting

Warm-up (No Measure)

1 Set

10 Back Squats (barbell)

3 Sets

5 Back Squats (increasing load)

3 Sets

5 Back Squats (increasing load)

Back Squat (5-5-5-5-5)

Metcon (5 Rounds for weight)

5 Rounds (Total Weight)

5 x Back Squat

Cool Down

Warm-up (No Measure)

For Time:

3:00 L-Sit

– Every time you break perform 12 barbell bent over rows

Accumulate:

1:00 Banded Hamstring Stretch / Side

1:00 Couch Stretch / Side”