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Weekly Recipe Idea: Crockpot Garlic Balsamic Pork Loin
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)

5 Rounds

One athlete will perform 100m Run while the other athlete performs movements from the list below

1) Alternating Single-Leg Toe Touches

2) Elbow-to-Instep Stretch

3) Hamstring Scoop Stretch

4) Alternating Toe Touch in Plank

5) Air Squat + Good Morning

WOD PREP

3-5 Rounds

100m Run at WOD speed and jog back

Rest

Metcon

Metcon (7 Rounds for time)

Every 4:00 for 7 Sets:

200m Sprint

Cool Down

Warm-up (No Measure)

Untimed

100 x Weighted Sit-Ups

Every break perform :30 arch-up hold