111621
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)
Partner 1 attempts to row 100 meters. If the counter stops before or after 100 meters, Partner 1 must perform that many reps of a penalty movement.
Once Partner 1 gets off the rower to perform the penalty reps, Partner 2 will get on the rower.
The team with the most 100-meter increments at the end of the 6 minutes wins.
Penalty movements: Shoulder taps in plank, kip swings, partial wall walks, burpees, or arm circles.
Shoulder Press W/ Barbell
2-3 Sets x 4-5 Reps
5 x 5 with increasing weight each round.
Weightlifting
Shoulder Press (1-1-1-1-1-1-1)
Metcon (7 Rounds for weight)
7 Rounds
1 x Shoulder Press
Cool Down
Warm-up (No Measure)
5 Sets:
12 Archer Ring Push-ups
12 Archer Ring Rows
3 Sets:
:30 Doorway Stretch / Side :
30 Banded Shoulder Stretch / Side
:30 Banded Rack Stretch / Side