111721
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
Default Warm-up 3 (No Measure)
Then 3 RDS
:15 Jumping Jacks
:15 Squats
:15 High Knees
:15 Butt Kickers
Then 3 RDS
:15 Plank
:15 Superman
:15 Side Plank/L
:15 Side Plank/R
Warm-up
Warm-up (No Measure)
3 Rounds
5 x Kipping Swings
5 x Strict toes to bar
10 Rounds
Alt Round EMOM ( Add weight as needed)
Odd: 2 x Hang Power Clean
Even 3 x Weighted Pull-ups
Metcon
Metcon (Time)
21-18-15-12-9-6-3 reps for time:
Pull-ups
Hang power cleans (95/65 lb)