111521
Announcements
Cold Gear Sale (Pre-Order ONLY)
https://www.customink.com/g/xrd0-00ch-akhs
Weekly Recipe Idea: Santa Fe Chicken Bowl
Note: substitute white rice for cauliflower rice if more carbohydrates are needed – or 1/2 of each.
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)
Coach demo and athletes complete
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
Coach demo and athletes complete
3-5 reps of each progression
10 Deadlift
10 Deadlift shrug
10 Front squat
10 Shrug and drop
10 Full med-ball clean
5:00 Clock
10 single unders
10 single unders (run in place)
5 deadlift shrugs
10 single unders (side-to-side jump)
10 single unders (front-to-back jump)
10 single unders / leg
5 shrug and drops
Weightlifting
Front Squat (3)
Metcon (Weight)
12 Round EMOM
3 x Front Squat
Log heaviest Front Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
20 Medicine Ball Cleans (20/14 lb)
60 Double Unders